| Tuesday |
| Warm up |
| – 3x: Arm circles x 10F/10B + 20s dead hang + Band pulls x 12 – 3x: BB Bent row x 10 + BB Strict press x 10 + Push ups x 10 |
| Strength |
| 3 sets with 90 seconds of rest after last PJ rep: – Max Strict Press > Max rep push press > Max rep push jerks 3-4x: DB Incline Bench Row x 10 + Kneeling Straight Arm Pull Downs x 12 |
| Work |
| 30 seconds of work/30 seconds of transition 4-5 sets: – 2 cone sprint – BB Bent Row (choice: pronated or supinated grip) – V-ups – Alt DB Thrusters |
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