| Wednesday |
| Warm Up |
| – 6 minutes: Plank wave push ups x 5 + Lateral band walks x 12/12 + Pull ups/Ring Rows x 5 – 6 minutes: Banded glute bridge x 10 + Superman x 10 + Tricep pull downs x 15 |
| Strength |
| 1) 3x: Wide stance KB RDL x 10 + Deficit push ups x 10 + weighted lateral lunge x 8 total 2) 3-4x: SA DB bench press x 8/8 + Barbell deadlifts x 5 + Hanging knee tucks x 12 |
| Work |
| 12-15 minutes: – KB Swings x 15 – Backwards box push >< (3 plate max) – Jump Slams x 12 – Dual DB Biceps curls x 12 |
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