Barbell Curls 3×12

Seated DB Tricep Extension 3×15

Single-Arm DB Bent Over Rows 3×15/side

Dips 3×12

GOALS + GUIDANCE: This accessory session is focused on building arm and upper-back strength. Choose weights that challenge you in the final few reps of each set while maintaining good form. Move with control on every rep […]

3 x 15, building

GOALS + GUIDANCE: Focus on control and full range of motion, pausing briefly at the top of each rep to squeeze the glutes. Start with a moderate weight and build each set (no bouncing or arching your lower back). The goal is to feel a strong glute […]

7 x on the 3 Minute

15/12 Cal

12 Push Ups

9 Power Cleans

MCx: 155/105

MAx: 12/9 cals, abmat push ups, 115/75

MVx: 9/6 cals, knee push ups, 75/55

GOALS + GUIDANCE: Each 3 minute window should be treated as a sprint effort with consistent round times. Push the pace on the calories but […]

EMOM 36

1 – 6 Strict Pull Ups

2 – 12 DB Snatch

3 – :48 Plank

4 – 12 Calorie Bike

5 – 12 DB Goblet Squats

6 – Rest

MCx: 50/35

MAx: banded, 35/20, 9 cals

MVx: 12 ring rows, 25/15, 6 cals

GOALS + GUIDANCE: Choose a DB weight that allows you to complete the […]