Warm Up |
– Plank position shoulder taps x 16 + standing knee circles x 12F/12B + Shin box wave x 12 – Lateral lunges > + Hurdle duck unders < + figure 4’s > + Calf scoops < – 8 minutes Blue awning run + 8 KB Swings + 8 Dive bomber push ups |
Strength |
3x: Barbell RDL x 6 + Banded hip thrust on bench x 12 + wide stance goblet squats x 8 – Barbell Deadlifts w/3s eccentric x 5 + DB lateral raises x 12 + single DB behind head tricep ext. X 12 |
Work |
EMOM x3 sets – Deficit push ups x 12-15 – Barbell bent row x 8-10 – DB Thrusters x 10 – Alt. Mt. Climbers x 30s |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!