Strength: Upper Body


General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)


3×5 PVC Pipe Pass Through, slow and controlled


2x 10 Bat Wings @ 2 x 5-10 Dumbbells. In bent-over-row position, pull dumbbells into armpits and hold for 3-5 Seconds.

60sec between each set


200 Banded Pull apart

200 Banded Tricep Ext.

200 Banded Lat Pull Down

200 Banded Face Pull


Work up to 75% 1RM Barbell Push-Press.

If you don’t know your 1RM: Beginner use 45 lb, Intermediate use 65 lb, Advanced use 95 lb.

Set timer for 7 min

Max Reps Barbell Push-Press for 7 Min


10-1 Ladder

10 Bent Over Row (Beginner use 65 lb, Intermediate use 75 lb, Advanced use 95-115 lb)

10 Push Up (incline if unable to do them off the floor)

10 Chin-Up (do negatives if unable to complete a Chin-Up)

10 Dips (use rubber band if unable to do them, you can also do them off a bench)

Do one round at 10 Reps, then again at 9 reps all the way to 1.


50 Hammer Curl @ 2 x 15-25 lb (depending on fitness level)

50 Toes to bar (knees to elbows)


Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)