| Warm Up |
| – 2x: Bear crawl >< + crab walk >< + cartwheels >< – 2x: Banded pass through x 10 + band pulls x 15 + dead hang w/knee tuck x 30s. – 2x: Prone chest stretch x 4 + swimmer claps x 10 |
| Strength |
| 3x: – DB Incline bench x 8 immediately into incline banded press x 12-15 – DB bent row x 8 immediately into standing DB military press x 10 3x: – DB/KB Windmill x 5/5 + back extensions x 10 (feet anchored or use partner) + feet elevated hip dips x 10/10 |
| Work |
| 1) 2x: FFE jumping lunges x 20 + Alternating push ups x 10 total 2) 2x: Burpee broad jumps x 6 + Dual DB ground to Shoulder to OH x 8 3) 2x: 100m Ski Sprint + Wall walks x 4 Complete 2 rounds of each. If time still remaining, go back to top and repeat x 1 set each. |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!