| Wednesday |
| Warm Up |
| 1) 1x: Lateral lunges > + forward lunges < + Bear crawl > + Crab walk < 2) 20s each for 3 continuous sets: High knees + Lunge jumps + V-ups 3) 20/10 x 8 (alternating): Air squat/Squat hold + Push ups/FLR |
| 15 minutes: – Barbell RDL (does not touch ground) x 10 – Side plank dip x 12/12 – 8 ring pull ups or 10 inverted rows – Slider hamstring curls x 6/6 or 12 w/both feet – Deficit push ups x 10 (weighted if possible) |
| Work |
| Complete each section for 1 round, then back to top for remaining time: 1) 1 min slider mt. climbers + 15 KB Swings 2) 1 min BikeErg (damper on 10) + Dual DB sit up w/1 press at top x 12 (sit up, press, lay back down) 3) 1 min skierg + Feet elevated pike walks x 8 |
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