| Warm up |
| 10 minutes: – Bear crawl >< + Dive bomber push ups x 8 – Crab walk >< + Push up shoulder tap x 10 – Frog hop >< + Arm circles x 12/12 – Alligator crawl >< + deadhang x 30s Then: 20/10 x 5: Push ups/FLR |
| Strength |
| 15 minutes: – 3x: Wall walks x 5 + Chin ups x 10 + Slider pikes x 10 – 3x: Single DB Bench press x 8/8 + OH triceps extensions x 12 + SA DB Row x 10/10 – 3 cone KB OH Carry w/3 press at each cone >< then switch hands + Weighted deficit push ups x 8-10 (no wt. If needed) |
| Work |
| 2-4-6-8-10-12 (go to top, then work back down) – Burpee barbell jump over and back – Barbell ground to OH (do not drop from OH) – Slam ball jump slam – Push up to jump through |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!