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: Filly Press The Filly Press is a highly effective exercise that offers several benefits for upper body strength and stability. By keeping one weight in the front rack position and pressing the other overhead, scapular stabilizers...
Performance (Leg focused): Tip: Unbroken Complex The unbroken complex in the conditioning is a unique challenge that often leads to a surprise of an individual's fitness level. When you are in the middle of the heavy breathing conditioning piece,...
FULL BODY: Tip: SET ACCUMULATION For the strength balance section of today's training, there will be a gradual increase in the number of sets every other week. Instead of focusing on loading more weight or performing more reps, the sets will...