PREP
3 rounds of:
:20 sec Pec Stretch (L)
8 Push ups
:20 sec Pec Stretch (R)
Shoulder Press - 3/3/3/3 (Increase each set, last set near max)
4 sets of:
10 Bench Press
10 Bent Over Row
3 sets of:
8 Single arm Dumbbell Floor Press (L)
8 Single arm Dumbbell Row (L)
8 Single arm Dumbbell Floor Press (R)
8 Single arm Dumbbell Row (R)
Accumulate 2 minute GHD Sit up Hold
As of now the online programming will cease to be updated on our website. We have switched to our BRAND NEW APP! The Club Revive App allows us to tailor our programming more personally to you, we will
5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s Half kneeling DB press 8 e/s dumbbell row X5 12 deadbugs 20 Rus
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from deficit (scale to normal if needed) X4 8 e/l Single leg squat (
