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Warm Up:

3 Sets:

10 Side Plank Rotations per side
rest 15sec
1 Wall Walk +10sec Wall Facing Handstand
10 Plank Shoulder Taps
rest 15sec
10 Single Leg Glute Bridge per side
rest 1 minute



A:Back Squat @31X1; 2.2 X 5 sets rest 15sec. b/t 2s and rest 2 minutes b/t sets x 5 Sets. Build weight with each cluster
B1:DB Deficit reverse lunge @30X1; 6-8/leg; rest 1 minute-stand on top of a bumper plate to create the deficit.
B2:Strict Supine Pull-up 30sec AMRAP; rest 90sec x 3 sets.
C1:Single Arm KB Suitcase Deadlift @3111; 10-12/arm; rest 30 seconds
C2:Single Arm Arnold Press @2112; 6-8reps; rest 1 minute X 4 sets

12mins Continuous Effort:

10 Ring Face Pull
Gym Length Dumbbell Bear Crawl
10 Ring Rows (hold 1sec at the top of each rep)
10 Toes to Bar
Gym Length KB OH Carry-down with the right and back with the left

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