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
I heard you! It sounds like there are a handful of members who don’t love Turkish Get Ups. They’re boring, pointless, too many are in the workout, etc. We heard a lot of different reasons. BUT, that’s the beauty of following a program; sometimes...
Happy Friday, Let's talk about protein, a macronutrient you've probably heard plenty about. Protein provides essential amino acids that help build and repair tissues in your body, particularly skeletal muscle. Since muscle is composed of these...
On Fridays we will be focusing on the following: Strength Intensity 1: Two different rep schemes will be programmed for the dips to allow for a large accumulation of reps without getting bored. Strength Intensity 2: This section will compliment the...