| Wednesday |
| Warm Up |
| – 2x: Hip Lifts x 5 + Dive bomber push up x 5 + squat rotation x 4 – 2x: Frog hops >< (forward both ways) + lateral lunges > HS kick ups/walks < – 1 minute squat sit + 30s/30s prone chest stretch |
| Strength |
| – 3x: Farmer carry >< + Front rack carry >< + Windmill x 3/3 – 3x: Medball DB bench press x 8 (heavy) + DB or KB Wide stance Goblet Squat x 10 (as low as possible) – Remaining time: Band chest fly (bands on poles) x 12 + Speed band curls x 20 + Leg lifts over yoga block x 12 (cut off 40 min after the hour) |
| Work |
| With a partner. Complete at many sets as possible of the following. 1) 600m Row 2) Head cutters x 20 3) Weighted sit up x 20 4) You go, I go Backwards box push x 6 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!