| Friday |
| Warm up |
| 2x: Jump rope x 20 double/60 singles + Dive bomber push ups x 5 + Supine scorpion x 4 3x: Barbell RDL x 10 + Toes elevated on plate toe touch x 30s + Squat rotation x 4 |
| Strength |
| 3 sets: Deadlift x 5 (These don’t need to be heavy – Double overhand grip) Farmer carry hold march in place x 45s (Squeeze the abs, stay tight. Shoulder back, eyes forward) Side to side ab roll outs x 10 Then: Deadlift: 3-3-3 (double overhand grip) |
| Work |
| 1) With a partner: Ski x 1500m 2) Solo: 3 sets: – 10 x barbell Thrusters – 95/65 is ideal – Bench jump overs x 40 total (hands on bench, hop over/back) – V-ups x 20 3) With a partner: Row x 1500m |
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