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
45 sec Extended Plank
Lower Body You are now in the third week of back rack lunges and front squats (in addition to the front rack lunges and back squat base from the first 3 weeks). You should feel familiar and confident with these movements - now is the time to push...
Lower Body As you are nearing the end of this training cycle, the leg workouts are likely to continue to feel heavier and heavier. Heavy and hard leg days are always the most challenging part of any training wave. Continue to put forth a good...
Today is the start of new strength exercises this week. Because you start with new exercises in strength intensity and balance sections, the RPE will decrease to identify a new baseline with these movements. Over the next three weeks, expect an...