Warm Up
Arm circles forward and back
Empty barbell press
3x5
Balboas
3x8 light
Smash upper outside of pec with
lacrosse ball 1 minute a side
3 sets
10 push ups
10 air squats
10 calorie row
Empty barbell press
3x5
Balboas
3x8 light
Smash upper outside of pec with
lacrosse ball 1 minute a side
3 sets
10 push ups
10 air squats
10 calorie row
Strength
Bench press
4x8-10 reps
Incline press
3x12-15
DB bench press neutral grip
3x10
*rest max 90 seconds
4x8-10 reps
Incline press
3x12-15
DB bench press neutral grip
3x10
*rest max 90 seconds
Accessory
Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side
3 x max reps
DB row single arm chest supported
3x12/side
Metcon
10 rounds
250 meter row
Empty sled push 100'
***Stimulus Notes: Fast workout here! The row I want you to steadily move through, pick a pace you can hold for at least the first 8 rounds.
The sled will move fast! As soon as you make it back from the 100' get strapped back in and get those meters moving.
Each round should be about 1:15-1:30, those last two rounds, spin up the rower faster than you did the first 8 and finish strong!
250 meter row
Empty sled push 100'
***Stimulus Notes: Fast workout here! The row I want you to steadily move through, pick a pace you can hold for at least the first 8 rounds.
The sled will move fast! As soon as you make it back from the 100' get strapped back in and get those meters moving.
Each round should be about 1:15-1:30, those last two rounds, spin up the rower faster than you did the first 8 and finish strong!