FULL BODY – PUSH/PULL
WORKOUT
STRENGTH
- Chaos Bench Press or Banded Bench Press – 5 x 5
Note: Make sure to do 2-3 “bar-only” warm up sets.
MOVEMENT CIRCUIT #1 – 4 Rounds
- 400m Jog
- DB Snatch x 6-8 (each side)
- Push Ups x 10
- Loaded Dead Bug
MOVEMENT CIRCUIT #2 – 4 Rounds
- Explosive Band Press x 10
- Side Step Up x 6 (each side)
- Hollow Body Hold w/ Single Arm Press x 8-10 (each side)
- Banded Row w/ 2 second Hold x 8-10
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
