| Thursday |
| Warm up |
| – 2x: supine scorpion x 4 + Forward lunge knee circles x 10/10 + 6 pt. Kick backs x 10/10 – 2x: Barbell GM x 8 + Back squat x 8 + Banded Glute bridge x 10 – 3x: Using DB’s – 5 RDL’s + 5 hang power cleans + 5 front squats (warm up for EMOM – increase DB wt as you go) |
| Strength |
| EMOM x 10 minutes (complete all 3 movements each time) – 1 deadlift – 2 hang power cleans – 3 front squats |
| Work |
| 16-14-12-10-8-6-4-2 – Calorie ski – DB Bicep curls – DB Strict Press – DB Squat (DB’s on shoulders) – Anchored sit ups |
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