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  • Coach Ben

Monday

Warm up

Run a 5 min clock

(GEN)

- 10 Frankenstein toe touches

- 10 hamstring to squat (hold for 2-3 seconds)

- 10 squat and reach

(SPEC)

Glute & Hip stretches

Cars shoulders + hips


Strength (superset)

A1) Pull ups 4 x 3-5 reps @3010

A2) Seated press 4 x 5-7 reps @3010

resting 90 seconds between sets


rest 2-3 min before moving on


Conditioning

21-15-9

Hand release push ups

Front squats (135/95 lbs.)


NO EQUIPMENT VERSION

21-15-9


push ups (any variation)

air squats


cool down by stretching and mentally preparing yourself for your day!


this is a quick (intense is high) so push it but REMEMBER form over intensity






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