| Warm up |
| – 2 minute body rock w/push up – Weighted arm circles x 12/12 + hanging scap pull ups x 8 + FLR Knee to elbow x 10 – Hollow body > Prone x 8 + Slow dive bomber push ups x 5 + chin over bar hold x 15s |
| Strength |
| 1. Dual KB Row x 5 + Farmer carry >< + KB row x 5 2. Seated/alt. DB curl to press (one DB Stays OH) x 12 total 1. DB together Floor press x 12 2. Wide grip pull ups x 8-10 1. Elevated bench prone DB Row x 12 2. Triceps pull downs x 15 |
| Work |
| 1. 5 sets: 2 cone sprints >< x 2 2. 10-15-20-15-10 – Weighted box step ups – Deficit push ups – Slamball slams |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!