| Warm up |
| 8 minutes: 1. 200m Row 2. Hip lifts x 20 3. Goblet squats x 20 4. Lateral lunges x 10 20/10 x 5: Air squats/squat hold |
| Strength |
| – Barbell RDL x 10 (light/moderate) + banded hamstring slider curls x 10 + band walks x 12/12 – Back squat 3 minute challenge: Max rep in 3 min. Without putting barbell down as close to BW as possible. Warm up: 3x feel good reps 3 minute squat challenge |
| Work |
| Each section is 6 minutes: 1. – Battle rope x 30s – Weighted Step ups x 12 – plate push >< 2. – Bike x 30s – Push up (variation if possible) x 10 – Slamball slams x 10 If time, coaches finisher |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!