Prehab
150m row
12 pull aparts
10 banded external rotations e/s
X3
20m deadball carry (carry ball out in front)
12 double KB deadlift (heavy)
X4
10m sled push
10m sled pull (rope attached)
Straight into
12 DB bicep curls
12 Hammar curls
30 sec rest
X5
50m farmers carry (DB or KB) heavy
50m lunges
X3
Tabata 20sec on / 10 sec rest
(Rotate between exercises)
Hollow rocks
Hollow hold flutter kicks
X8 (4min)
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 (
