| Friday |
| Warm up |
| 1) P lot run 2) 2x: Inch worm x 5 + dive bomber push ups x 5 3) 2x: Hip lifts x 5 + band pull aparts x 12 4) 2x: Barbell hang power clean x 5 + Barbell front squat x 5 + barbell strict press x 5 (no weight) |
| Strength |
| 3x: Complex: – Hang Power Clean x 5 – Front Squat x 5 – Shoulder to Overhead x 5 After each full set of 15 reps, complete: – DB Alternating curls x 12 – Alternating push ups x 10 |
| Work |
| Team 6k Row (3-4 members, 24+ mins) Coach has a continuous running clock. Every 2 minutes, each team member except the one on the rower will perform the movements in each section: 1st 2 minutes: 8 Burpees 2nd 2 minutes: Head cutters x 8 3rd 2 minutes: Plate Sit up x 8 Repeat |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!