Prehab
6 e/s bottom up KB presses
X3
Strict press 5x5 (build to heavy set)
1:30 rest b/w set
Accumulate 50 ring push-ups (scale to normal pushups if need be, no worming. Focus on quality sets)
5 circuits with limited rest
8-10 DB bench press
8-max unbroken strict pull ups
8-10 strict dips
8-10 DB bent over row
3 sets of 15 back extensions with 2 second pause at top of each rep
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 (
