| Warm up |
| 1x: Lat. stretch on wall x 30s + prone chest stretch x 30s/30s + yoga push ups x 1min 2x: 30s burpees + 30s wtd arm circles forward +30s wtd arm circles back 2x: Dead hang x 80s + rest 30s + dead hang x 80s |
| Strength |
| 8 minutes: Elbow plank band pulls x 10/10 + Dual kneeling DB press x 10 + seated band pull downs x 10 12 minutes: Barbell strict press x 10 + push press x 5 + Push Jerk x 3 (complex style) – Wide grip pulls ups x 8 |
| Work |
| With a partner, 2 rounds of each, then back to top for 1 round of each: P1: 200m SkiP2: Dual KB Front rack hold P1: Heavy farmer carry (2 kb’s) >< x 2P2: Plank up-downs until partner returns P1: Blue awning run P2: Dual DB Press x 10/OH Hold until partner returns |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!