| Warm up |
| – Any Machine x 2 minutes – 5 minutes: Alt Z Press x 12 + hanging scap rotations x 10 + alt. v Ups x 12 – 5 minutes: Light DB Strict press x 10 w/10s OH Hold on last rep + partner slam ball plank pass x 20 total + wall walk x 2 |
| Strength |
| – Single KB Clean and press x 4 minutes. Alternate as needed. – 8 minutes:: Bear crawl plate push >< + Kneeling Straight arm Pulls (from pull up bar) x 12 (weighted if possible) + banded slider pike x 8 – 2 minute max rep push ups |
| Work |
| 10-8-6-4-2: – Ski (calories)- DB Push press/jerk 10-8-6-4-2- Jumping slams- Headcutters 10-8-6-4-2: – DB Plank pulls- Sit up to stand (feet anchored if needed) |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!