Station 1: 10 min
4 SETS
Incline Bench Press
12/10/8/6 reps
4 SETS
10 Dumbbell Lateral Raise
10 Back Support Dumbbell Arnold Press
3 SETS
10 Narrow Grip Dumbbell Bench Press
directly into
12-15 Push Ups
directly into
15-20 Banded Tricep Push Down
EMOM
1 min max cardio
12 Incline Bench Trap 3 Raise
40 sec Plank Dumbbell Pull Through
Full Body: Tip: CONDITIONING APPROACH In our final week of this training cycle, I want you to really push your pace on your interval conditioning workouts. Usually, I encourage you to er on the side of pacing it more so that you don't burn out and...
Performance (Leg focused): Tip: Lunge Progression The Lunge progression in the Strength Balance section will differ slightly from past approaches. While the typical method in weight training involves adding more weight to the bar over time, this...
FULL BODY: Tip: CONDITIONING MODIFICATIONS The conditioning pieces on THURSDAY include short AMRAPs with a "buy-in" on cardio equipment. This format will be different depending on your fitness level. If you can only get a few reps on the final...