| Warm up |
| – 5 minutes: Dive bomber push ups x 5 + 90 degree hang x 10s > dead hang x 10s + crab walk >< – 5 minutes: + band pull aparts x 12 +partner plank push x 1 minute |
| Strength |
| – Barbell bench press – standing lateral raises w/10s pause on last rep – Banded pulls across chest x 12 – DB triceps kick backs x 12/12 – kneeling KB Halo – slow! x 12alt. |
| Work |
| 1) 850m Row for time. Then: – Deficit push ups x 10 – Medball R. twists x 20 (speed) – kneeling curl to press x 10 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!