| Friday |
| Warm up |
| – 2x: Prone swimmers x 10 + Hands on wall lat stretch x 20s + yoga push ups x 5 – 2x: 20s of each: Side plank hold, FLR, side plank hold – 2x: BB only – strict press x 10 + Bent row x 10 + curls x 10 |
| Strength |
| 1) Strict Press: 8-8-8 2) Push Press: 5-5-5 3) Push Jerk: 3-3-3 |
| Work |
| – 20 Renegade Rows – Parking lot run – 50 FFE Jumping lungs – Parking lot run – 60 R. Twists – Parking lot run – 25 DB Thrusters – Parking lot run – 20 Inverted Rows – Parking lot run |
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