| Warm up |
| – Hurdle walks > + forward lunge w/OH reach > + Figure 4’s < + inch worms > – Elevated pigeon x 1m/1m- Couch Stretch x 1m/1m – DB Strict press x 12 + weighted arm circles x 12/12 + Dead hang x 20s |
| Strength |
| – DB Incline bench press x 10 + gorilla row x 12 + standing straight arm pulldowns x 12 – Barbell push jerk x 6 + Side to side ab roll outs x 12 + half kneeling front rack/band pull x 8/8 |
| Work |
| With a partner complete the following: – 1000m Ski/Row – 100 push ups. One holds FLR while other does push ups – 80 Slam ball slams – 60 SA KB Clean to press – 40 med ball sit up to throw – 1000m Ski/Row |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!