| Wednesday |
| Warm Up |
| – 2x: Prone chest stretch x 30/30 + plank wave push ups x 10 + dead hang x 90s – 3x: KB Swing x 10 + lat. wall stretch x 20s + dive bomber x 5 |
| Strength |
| 1) 2x: keep it light: 12 lateral raises + 12 pull aparts + 12 press 2) 3x: Half kneeling band pull w/DB press x 8/8 + Backwards bear crawl with DB pull (pick up and put down) >< 3) Remaining time: Half get up w/press x 5/5 + Chin ups x 8 |
| Work |
| Every 2 minutes x 12 minutes: – 100m Ski – 10 deficit push ups – Dual front rack carry >< |
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