| Monday |
| Warm up |
| – 2x: Yoga push up toe touch x 5 + external rotation to press x 10 + palm up pull apart x 10 – 3x: 90 degree push up hold x 15s + 5 push ups + prone chest stretch x 20s/20s |
| Strength |
| 4-5x: – Plate push bear crawl >< – Superman pull downs x 12 – Sideways wall walk >< – Deficit push ups x 10 (weighted if possible) |
| Work |
| 4 Sets – Start each set with half B.A.R – Renegade row x 6 – Body saw x 10 – Z-press x 12 – Pull ups x 5 |
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