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
Full Body: Tip: TURKISH GET UP The Turkish get-up is a highly effective exercise that offers numerous benefits for strength, stability, and mobility. This full-body movement requires coordination and control as you transition from lying down to...
Performance (Leg focused): Tip: BARBELL WARM-UP The barbell warm-up has stayed consistent for quite a while in this cycle, and for good reason. A consistent warm-up allows you to assess how you feel each week and compare this to prior weeks. If you...
Full Body: Tip: CONDITIONING APPROACH In our final week of this training cycle, I want you to really push your pace on your interval conditioning workouts. Usually, I encourage you to er on the side of pacing it more so that you don't burn out and...