| Monday |
| Warm up |
| – 2x: Arm circles x 15/15 + Swimmer claps x 15 + Down/Up Dog x 5 – 2x: Crab walk >< + lateral raises x 12 + Dead hang x 30s – 2x: Prone chest stretch x 4 + Push ups x 10 + bent fly x 12 |
| Strength |
| 1) 3x: Deficit push ups x 8-10 + Pull ups x 5 w/10s chin over ring hold on last rep 2) Barbell bench press: 8-8-8-8: 90s rest between sets 3) 3x: Banded Chest fly x 12 + Band Pull Aparts x 12 + Dual DB Curls x 12 |
| Work |
| Start each set with a slider sprinter >< (feet on sliders, driving knees as you crawl) 10-8-6-4-2 – Barbell shoulder to OH (any way) – Ab rollouts – Barbell bent row – Alternating rotational throws (switch sides each rep – down the floor) |
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