| Warm Up |
| – 5 minutes:: Yoga push ups x 5 + Bear crawls >< + Crab walk >< – 2 minute dead hang – Alternating 20/10 x 8: Barbell Curl/Hold and Barbell press/hold |
| Strength |
| 1) 3 cone slider pull/push w/3 push ups at each cone + Feet acnhored hands OH 4s lowering + seated band pulls x 12 2) Kneeling curl to press x 8 + pull ups x 8 + triceps kick backs x 12/12 |
| Work |
| Every 2 minutes complete the following then rest remaining time: – 8 DB Sprawl to weighted step up – Dual KB Cleans x 10 – Dual KB Press x 8 – R. Twists x 30 |
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