| Tuesday |
| Warm up |
| 1x: 30s wtd arm circles forward/30s backwards 2x: prone chest stretch x 4 + plank wave push ups x 5 2x: 10 push ups + 15 band pull aparts + 20s dead hang 2x: Barbell push press (add weight) x 10 |
| Strength |
| 1) Push Jerk: 8-6-4-2-2 2) 12 minutes: – DB bear crawl forward>/<backwards (lift it up, set it down, don’t slide it) – DB Forward raises x 12 – lateral raises x 12 – Bent fly x 12 |
| Work |
| 3x: DB incline Press x 12 + Snow angels x 10 + Tricep kickbacks x 8/8 3x: Pendlay Row x 8 + Straight arm pull down x10 + Band Curls x 15 Finisher: 20/10 x 8 – Row |
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