| Monday |
| Warm up |
| – 5 min: 100M Ski + Arm circles 10/10 + Prone Scorpion x 4 – 5 min: Prone swimmers x 8 + Side plank thread x 6/6 + yoga push up x 5 |
| Strength |
| 1) 3x: DB Transfer x 10 total + Triceps pull downs x 20s max reps + HS hold x 30s 2) 3x: Seated dual alternating DB Press. (Resting DB Stays OH) x 12 total + Floor press x 10 + Chin ups x 8 (add weight if needed) |
| Work |
| – 12 min: Slider pull/push + Barbell push press x 8 (no rack) + SA Front rack Squat with KB x 6/6 If time still remaining: – Max rep push ups in 3 minutes |
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