| Wednesday |
| Warm Up |
| – 2x: Bear crawl >< + high knees >< + punter kicks >< – 2x: squat rotation x 4 + hip lift x 5 – Frog x 2 min + Forward lunge stretch x 1 min/1 min |
| Strength |
| 1) 3x: 1 ½ deadlift x 6 + half kneeling single arm lat pull downs x 10/10 + Ab roll outs x 10 (These deadlifts are at a moderate weight) 2) 3x: Bulgarian RDL x 6/6 + rotational throws x 6/6 + SA triceps pull downs x 10/10 |
| Work |
| 1) 6-7 minutes: – Dual KB Swings x 5 + Dual KB Cleans x 5 + Dual KB Squat x 5 + Dual KB Press x 5 2) 6-7 minutes: – Row x 150 + Barbell bent row x 8 + Alt. V-ups x 12 3) 3 min. FLR |
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