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 Russian twists
12 ab Matt sit-ups
X4
Every 3 min
Heavy sled push (up and back 4 times)
Heavy dead ball walk (up and back 4 times)
X4
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
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 (
Prehab 150m row 10x banded external rotations 20sec pec stretch (both sides) X3 5 rounds of 30 sec max strict pull-ups (scale to band or rings rows if needed) 30 sec rest 30sec max strict ring dips (s
