| Warm up |
| – 2x: lateral lunges > + calf scoops < + forward lung OH reach > – lat stretch on wall x 20s + SLRDL x 5/5 + prone chest stretch x 20s/20 – 8 minutes: Deficit push ups x 8 + 30s dead hang + Band pull apart x 15 + Barbell hang power clean x 8 |
| Strength |
| Partner volume: You and your partner have 5 minutes to lift as much weight as possible in each section. 1 barbell per team. You and your partner pick a weight that you can both handle. If you cannot match with your partner, use your own barbell or change weights as needed. Rest 2 min. Between each section. Score = reps x wt 1) Barbell Bench press 2) Hang power cleans 3) Front squats (no rack) |
| Work |
| Work: With your partner complete the ladder: 50-40-30-20-10 and back up – Calorie row – Barbell shoulder to OH (any way. Moderate wt) – Heels elevated Goblet squats – R. twists hand off (each floor tap counts as a rep) |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!