Day 3
Prehab
12 cal bike
6 hand release push-ups
X3
3 sets of max glute ham raises
(These are extremely challenging. May need to scale, if so complete 3 sets of max back extensions. 2 min rest b/w sets)
20m Suitcase carry L
20m KB front rack carry (double)
20m suitcase carry R
X4
(During suitcase carry other KB held in front rack)
5 rounds for time
40 squats
30 abmat sit-ups
20/12 cal assault bike
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 (