10 min Warm-Up
Then:
Stretch
Then:
2×5 Wall Squat
2×5 RDL w/Barbell
2×10 Air Squat
3×5 Shoulder Dislocate
2×5 SOTS Press w/Barbell
2×10 ea Leg Lunge
Then:
5:00 min Air Dyne or Row or SkiERG (Last 10 sec of each min is a Sprint)
Then:
5 sets
5x Push-Ups + 5x Pull-Ups + 5x Chin-Ups
30 sec – 1 min rest in between sets
Then:
21 – 18 – 15 – 12 – 9 – 6 – 3
Thruster + Burpees
Then:
Cool Down
Then:
Stretch

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