| Monday |
| Warm up |
| – 3x: Dead hang x 20s + arm circles x 15F/15B – 3x: Strict DB press x 10 + Bent fly w/plates x 10 + lat/shoulder stretch on wall x 20s – Get barbells out (no racks): 3 warm up sets – 6-10 reps on each set. Weighted as needed. |
| Strength |
| Barbell push press: 10-10-10-10 Between sets: – Side to side ab rollouts x 8 – Side plank hip dip x 10/10 (feet elevated) |
| Work |
| 2 sets of each section, then back to the top for 1x each: – Ski sprint x 20s – Max rep barbell curls x 30s – Max rep triceps pull downs x 30s – 2 cone side shuffle > 2 cone sprint x 2 – Max rep floor press x 30s – Max rep deficit push ups x 30s – Med ball high knees x 20s – Max rep pull ups x 30s – Max DB bent rows x 30s |
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