| Wednesday |
| Warm Up |
| – P lot run or 1 min machine – Slider hamstring stretch x 60s/60s – Frog stretch x 90s 5 minutes: Air squats x 10 + 12/12 arm circles + Push ups x 8 |
| Continue for ~40 minutes: – 2x: 500m Row + half kneeling KB press x 8/8 + SA Row x 10/10 – 2x: 300m Ski + DB Z Press x 12 + Side v-up x 12/12 – 2x: Bike Erg x 90s + DB Medball bench press x 12 + Lateral raises x 12 – 2x: Burpee to plate x 10 + pull ups/inverted row x 10 + R. Twists x 50 *back to top for 1x each |
| Work |
| Finisher: 3 minute FLR 3 minute wall sit with plate in front |
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