Prehab
20sec Assault bike
20m farmers carry
12 lunges
X3
50m double KB front rack carry
50m waiters carry R
50m waiters carry L
X3 (During waiters carry have one KB in other hand hanging by side, lock arm out over head)
10 rounds
8 cal Assault bike sprint Sled push/pull (1min rest b/w rounds) Max effort each round.
This is a pure sprint.
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 (
