| Warm up |
| – 6 minutes: 3 cone bear crawl w/4 push ups at each cone>/No push ups on way back< + wtd. Bent fly x 12 + hanging scap rotation forward x 10s + backward x 10s + dead hang x 10s (30s total) – 6 minutes: Strict DB press x 10 + Side plank hold from hand x 30s/30s + Prone Scorpion x 4 |
| Strength |
| 1) 10 min: Suitcase carry w/upside down hold > switch hands then <- DB behind head triceps ext x 12- cross body banded crunch x 12 2) 3-4 sets: Hang Power Clean x 4 + Push Jerks x 2 + Wide grip pull ups x 6-8 |
| Work |
| 1. Individual 3k bike for time 2. 5 minutes: Slamball slams x 10 + push ups x 10 + Copenhagen plank x 20s/20s 3. 5 minutes: Burpees x 5 + DB or Band Curls x 15 + plate OH squat x 12 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!