Prehab
5 minute assault bike with 5 sec sprint every minute
6 explosive push-ups
10 close grip bench press
15 banded pull aparts
X3
10 weighted step ups e/s
45 sec deadball hold
X4
200m row
12 slam balls
12 Russian KB swings (heavy)
X6
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 (
