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: RDL vs DEADLIFT The key difference between a RDL (RDL) and a conventional deadlift lies in the movement's mechanics. In a RDL, the hips are pushed back to a greater extent with minimal to no movement at the knee, allowing for a...
Performance (Leg focused): Tip: HIP EXTENSION TWO WAYS In the Speed Strength section today, you will experience a combination of plyometrics and Olympic lifting. Both exercises require a forceful hip extension to complete each respective movement....
Full Body: Tip: BACK RACK vs FRONT RACK The front rack position generally requires an upper torso and engages the quadriceps. The increased demand from the front rack position often leads to less total weight being lifted. On the other hand, the...