Prehab
30sec dead hang off pull up bar
12 banded pull aparts
X3
Shoulder press
4 sets of 8 (heavy) 1:30min rest b/w
10 standing DB press
10 tricep push-ups (close grip)
X4
10 narrow grip bench press
10 ring rows
20 banded pull aparts
30 hollow rocks
X3
15 weighted sit-ups (hold plate on yourself)
X5
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...
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...
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...
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