PUSH/PULL
STRENGTH
- Bench Press 4-2-1 Tempo – 5 x 5
Note: Go as heavy as you can without breaking good form. Make sure to do 2-3 warm up sets at a lighter weight.
CIRCUIT 1 – 3 Rounds
- 4 min Run
- Banded Tricep Extensions x 10
Advanced: Add KB - Band Resisted Push Ups x 10
Advanced: Chaos Push Ups x 10
CIRCUIT 2 – 6 Rounds
- Half Kneeling Single Arm Overhead Press x 8 (each side)
- Single Leg Heel Elevated Glute Bridges x 8 (each side)
Advanced: Add Plate - Banded Pallof Press x 8
- Banded Row w/ 2 second Hold x 8
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.
- Hollow Body Hold w/ Single Arm Press (alternate sides each round)
- Broad Jumps
- KB Dead Bug
- Plank Reaches
- V-Tuck
- Shoulder Taps
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