| Monday |
| Warm up |
| – 3 minutes: Perform >< slider pulls *groups of 3, P1 goes down, P2 goes back, P3 goes down, etc. *groups of 2 go >< you go/I go style – 3 minutes: Sprawl x 5 + Push ups x 5 + squats x 10 – Couch stretch x 90s/90s – 2 minute dead hang |
| Strength |
| 3-4x: – DB Transfer x 12 – DB toe touch crunch x 12 – DB flys with chest on elevated bench x 12 (thumbs up) 3-4x: – DB Push jerks x 6 – Pull ups x 8 – KB/DB floor press x 12 |
| Work |
| 20 calorie row 20 deficit push ups 20 v-ups 15 calorie row 15 dual DB ground to OH 15 jump slams 10 calorie row 10 wall walks 10 toes to bar Go back up ladder if time remaining |
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