Prehab
5 min assault bike (easy pace)
Every 1 minute 20m farmers carry
Max Deficit Push-ups (on KB handles)
1min rest
Max ring row (feet on box if possible)
1min rest
X5
Sled pull
20 DB bicep curls (light for pump)
10 DB front raises (light for pump)
(Sled pull with rope, focus on strict pulling movements with the lats, no kipping in the pull)
X5
100 hollow rocks
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 (
