| Warm up |
| – 1 minute of sprawls – 5 min: Arm Circles x 12/12 + Swimmer claps x 10 + side plank thread through x 6/6 – 5 min: Wall facing HS Hold x 20s + close grip chin ups x 5 + 20s dead hang |
| Strength |
| 3x: – Barbell bench press x 10 – Banded deadbugs x 10 (alt.) – Plank position DB transfer x 10 Then: – Kneeling raises x 12 – Kneeling pull apart x 12 – Kneeling straight arm pull down + Triceps pull down x 12 |
| Work |
| The grind: – 20 DB Thrusters – 20 KB Swings – 20 calorie Bike – 15 KB squat jumps – 15 Dual KB Cleans – 15 calorie Row – 10 Burpees broad jumps – 10 DB Push ups to stand – 10 calorie ski Go back to top and repeat |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!