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: On Thursdays for the next six weeks, we will be following the below format: Strength Intensity 1: The deadlift will be the focus of this progression. The weeks will alternate between technique focused on the odd weeks to a more...
Upper Body: On Wednesdays for the next six weeks, we will emphasize the lower body in the following formats. Strength Intensity 1: Two different rep schemes will be programmed for the pull-ups to allow for a large accumulation of reps without...
Lower Body: On Mondays for the next six weeks, we will emphasize the lower body in the following formats. Strength Intensity 1: The cyclist front and back squat will be performed to emphasize the quads for this training block. In the last training...