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PLEASE make sure that you use the dynamic warmup before the workout. Since we are going down in reps, your weight should a bit as the rounds progress. Think, lower reps, heavier weight. Let me know if you have any questions! Use the cooldown video above after the workout is complete.

Set 1: Round 1: 30 reps | Round 2: 20 reps | Round 3: 10 reps

  1. DB lunges, each side
  2. Plank hand, elbow, shoulder taps (each side side is one full rep)

  3. Skier hops


Set 2: Round 1: 30 reps | Round 2: 20 reps | Round 3: 10 reps

  1. DB lateral lunge to upright row, each side
  2. DB hip thruster
  3. Forearm plank forward reaches, each side

Set 3: Round 1: 30 reps | Round 2: 20 reps | Round 3: 10 reps

  1. Block squeeze chair squat
  2. DB bent over rows
  3. Lateral mountain climbers

Set 4: EMOM (Every Minute on the Minute) [5 minutes]

  1. Every minute on the minute: 5 burpees, then add one each round. So second round is 6 burpees, then 7 and so on
  2. Rest of the minute is forearm plank