Prehab
8 min AMRAP
60 sec bike
10 Plank to press
10 banded external rotations
10 hollow rocks
10 sit-ups
10 reverse crunches
X5 (1min rest b/w rounds)
30 min AMRAP
1km row
10 ring rows
10 push-ups
20 box jumps
50 double unders (100 skips)
1km run
10 ring rows
10 push-ups
20 box jumps
50 double unders
3km Assault bike
10 ring rows
10 push-ups
20 box jumps
50 double unders
(Move through consistently. Don’t rush and focus on quality movement).
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 (