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Check out our New App, our all new training schedule
Please note, the old app will expire soon
Warm Up – No Breaks, Keep Moving
Floor Crawls
Bridge Crawls
Keep Short. This is a Big Program
4 Min
Core
Hollow Crunch Ups – Keep going till you hit 40
“our goal is to try hit 40 in the next 3 minutes”
4 Min
Warm Ups Continued
Hanging Shrugs + Dip Shrugs x 2 Rounds of 12
2 Min
Pull
Hanging Lean Back – 2 Sets of 8
Make sure its a deep retraction of Scap then lean back. Use feet if necessary
Ring / Bar Rows – 3 Sets of 8 – Failure Not needed but work to 8RM
[Play Time – 5 Minutes of Skin the Cats or F.L Holds] <- only if time permits.
15 min
Push
Ring / Pbar Dips – 3 Sets of 10. Failure not required.
10 Min
Legs
Wide Squats – 2 Sets of 15 (Weighted if Necessary)
Triple Bridge
Superman – 2 Sets of 10 (Pre-engage Hamstring and Glutes)
Burn through this sequence. Break Not required
10 Min
Stretch Down
Hip Rotations
90/90 Hip Rotations
Pigeon Stretch (once a side)
Straddle Hip Circles
Straddle Pelvic Tilt into Pancake <- Deep Effort
(dont forget to Hip Reset at the end after the deep stretch)
15 Min
Check out our New App, our all new training schedule
Please note, the old app will expire soon
