Warm up |
– 5 minutes:: Yoga push ups x 5 + Bear crawls >< + Crab walk >< – 2 minute dead hang – 6 minutes: Seated band pulls x 10 + wall facing HS hold x 20s + Superman pull downs x 12 |
Strength |
– Prone elevated DB together Press x 12 + Single arm plank row x 8/8 + Kneeling straight arm pull down x 10 – Barbell strict press x 6-10 (heavier for less reps) + supine barbell row x 10 + prone elevated fly x 10 |
Work |
Continuous work x 12 minutes: – Bear crawl plate push >< – Deficit dive bomber push ups x 8 – Gorilla row x 12 – Ski x 175 |
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