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
Performance (Leg focused): Tip: CONDITIONING MODIFICATIONS The conditioning pieces on Wednesdays 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...
Full Body: Tip: Filly Press The Filly Press is a highly effective exercise that offers several benefits for upper body strength and stability. By keeping one weight in the front rack position and pressing the other overhead, scapular stabilizers...
Performance (Leg focused): Tip: Unbroken Complex The unbroken complex in the conditioning is a unique challenge that often leads to a surprise of an individual's fitness level. When you are in the middle of the heavy breathing conditioning piece,...