PUSH/PULL
STRENGTH
- Chaos Push Press – 5×5
CIRCUIT 1 – 3 Rounds
- 800m Row / 15c Ride / 2 min Run
- Weighted Tricep Dips x 10
- Pike Push Ups x 10
CIRCUIT 2 – 6 Rounds
- Plank KB Pass-throughs x 8 (each side)
- Pistol Squats x 6 (each side)
- Bridge DB Press 2-for-1s x 5
- KB Gorilla Row 2-for-1s x 5
CORE – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.
- Hand Release Push Ups
- Jump Squats
- Resisted Dead Bug
- Plank Reaches
- V-Tuck
- Shoulder Taps
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