Warm up

5 x 

• 200 meter run or 1 min jog in place
• 5 walk out push ups
• 5 reverse lunges with torso twist on each side
• 5 Knees to elbow on each side

Mobility

3 rounds

• 4 World Greatest Stretch on each side
• 5 Bird Dog on each side (Hand and knees in the ground. Extending your right arm and left leg. Bringing your knees to elbow under your body. Focus on one side and then alternate.)

Main Set: 

If you want to add more resistance. You can place a band around your back.

4 Rounds – super set

• 20 – 25 Decline Push ups (legs on top of box or chair. Keep your tight and don’t allow your hips to drop. )
• 15 Biceps Hammer Curls
• 20 Knees to elbow – Hold each contraction for at least .5 sec.

4 Rounds – super set

• 20 – 25 Wide Push ups
• 15 Concentration Curls
• 15 Hanging Reverse Curls or Reverse Curls in the ground. Control the movement when bringing the legs down. 

4 rounds – super set

• 20 – 25 military push ups. 
• 15 Reverse curls
• 15 Side plank raises on each – Right and Left

TABATA 20 sec of work / 10 sec off

• High Plank and Low plank
• Mountain climbers

Cool down

• Foam roll and stretch

Follow / Tag us at @tripeakathlete 

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning  strategy call:  https://tripeakathlete.com/join-today/

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