Grateful Gains

Grateful Gains

STRENGTH

1. Dumbbell bench press

3-4 x 4-6

Rest 2 minutes

Suggested filler: Prone prisoner shoulder rotations x 5-10

2. Feet supported eccentric TRX chin-up

3 x 8-12

Rest 1 minute

3A. Push-up with lateral reach

3 x 8-10

3B. Single arm dumbbell wall row

3 x 8-10 RL

Rest 1 minute

4. Leanback kneeling alternating halos

2-3 x 10-12

Rest 1 minute

IF TIME CARDIO FINISHER:

Perform each move for 30 seconds, then rest 10-15 seconds before moving on to the next move. Complete 3-5 rounds.