Monday

Coach will warm you up accordingly

+

A1. DB complex: 1 HPC + 1 Press + 4 PP R/L

A2. Foot elevated ring row - @20X1, 6-8 reps

A3. hollow rocks - 15-20 reps (use a 2.5-4.5k plate held at extension behind your head.)

X 3 sets, rest 60-90 sec

B1. Dual DB Death March - 2 gym lengths

B2. Depth jump - 4-6 reps short drop from a 9” box and rebound onto a taller box (try 1 legged for more intensity)

X 3 sets, rest 60-90 sec

+

“Annie”

50-40-30-20-10

Sit-Ups

Dubs