| Monday |
| Warm up |
| – B.A.R – 2x: Scap push ups x 10 + Band Pass through x 10 – 3x: Plank wave push up x 5 + Prone Chest stretch x 20s/20s + wall facing hs hold x 30s |
| Strength |
| 2 sets of each, then back to top for 1 round of each if time allows: 1. Renegade row x 8 + 15 seated band pulls – pause 5s every 5th rep + Barbell strict press x 10 2. Incline DB Bench rows x 10 + Dynamax ball incline press x 10 + Ab roll outs x 10 3. Lateral raises x 12 + Forward raises x 12 + pull aparts (with plates) x 12 |
| Work |
| 1) 2000 meter row Remaining time: – Alternating box jump overs x 20 – Slam ball slams x 10 – Plate push >< – Plate sit ups x 10 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!