| Warm up |
| – 6 minutes: 150m row + Inch worm/push up x 5 + supine scorpion x 4 + prone scorpion x 4 – 6 minutes: Banded OH raise x 12 + banded pull apart x 12 + Banded curls x 12 |
| Strength |
| 4x: 20s wall facing handstand hold + 30s dead hang Then: 3-4x: – Barbell Bench Press 3x down/3s pause at bottom x 6 – DB High pulls x 12 – Feet elevated side plank hold on hand x 20s/20 |
| Work |
| 12 minutes max rounds: – Blue awning run w/DB (max 35lb) – Dual DBs at shoulders squats x 20 – Push ups x 15 – V-ups x 10 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!