Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Tall Plank with Protraction and Retraction
Tips:
- a
- b
- c
Exercise 2/3
12 Hanging Elevation and Depression
Tips:
- 10 reps per leg
- b
- c
Exercise 3/3
10 Reverse Bear Crawl
Tips:
- 10 reps per leg
- b
- c
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
5 Barbell Behind the Neck Shoulder Press ~80%
Tips:
- a
- b
Exercise 2/2
8 MB Squat Toss
Tips:
- a
- b
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
6 Cable Chest Supported SA Pulldown
Tips:
- a
- b
Exercise 2/2
6 MB Woodchopper
Tips:
- a
- b
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 DB Alternating Incline Press
Tips:
- a
- b
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 3 Exercises / 2 Laps (Bike is only one lap)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Median Nerve Glide
Tips:
- a
- b
Exercise 2/3
8 Radial/Ulnar Nerve Glide
Tips:
- a
- b
Exercise 2/3
45:00 Bike (RPE ~6)
Tips:
- a
- b