| Warm up |
| 6 minutes: Bear crawl >< + weighted arm circles x 12/12 + superman pull downs x 10 6 minutes: Jumping jacks x 12 + deficit push ups x 10 + prone scorpion x 4 |
| Strength |
| – Seated barbell press (from rack) x 8 + SL dual row x 5R/5L + windmill x 3/3 – Barbell bench press x 3 @ 90% immediately into drop set to failure + close grip pull ups x 6 + supported row (aim hand to gllute) x 6/6 |
| Work |
| – Mt. Climbers x 30s – Barbell push press x 8 – Bent Fly x 12 – triceps pull downs x 15 – KB Curl (hold the bell) x 10 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!