Warm up |
10 minutes: – Bear crawl >< + Dive bomber push ups x 8 – Crab walk >< + Push up shoulder tap x 10 – Frog hop >< + Arm circles x 12/12 – HS Walks >< + deadhang x 30s Then: 20/10 x 5: Squat/squat hold |
Strength |
– Heavy Farmer Carry >< x 3 – Half Kneeling single arm press x 8/8 – Dual DB SL RDL x 6/6 w/5s hold on last rep – Feet anchored, hands OH weighted eccentric sit up x 8 (4s down phase) – Kneeling straight arm pull down + tricep pull down x 10 |
Work |
10 minutes: – Lateral box jump overs x 30s – Dive bomber push ups x 8 – Rainbow slams x 12 – Slider pikes x 8 Then – Slamball plank push w/partner x 40 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!