Accessory #1
3 Sets:
- 10 Barbell Upright Rows
- 15 Single Leg Glute Bridges (each side)
- 10 Skull Crushers
- 0:30 L-Sit Hold
Accessory #2
3 Sets:
- 8 Single Arm Dumbbell Overhead Presses (each side)
- 20 Tibialis Raises
- 15 Rear Delt Flys
- 0:30 Hollow Hold
Accessory #1
3 Sets:
- 8 Strict Pull-ups
- 10 Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold
Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 10 Step Back Lunges (each side)
- 10 Slow Hanging Knee Raises
Accessory #2
3 Sets:
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 15 Bicep Curls
- 20 Calf Raises
- 0:30 Side Plank (each side)
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 20 Banded Side Steps (each side)
- 20 Candlestick Toe Touches
Accessory #2
3 Sets:
- 10 Seated Single Arm Dumbbell Overhead Presses (each side)
- 15 Dumbbell Bicep Curls
- 20 Tibialis Raises
- 1:00 Plank
Accessory #1
3 Sets:
- 15 Bottom Up Kettlebell Presses (each side)
- 20 Medicine Ball Hamstring Curls
- 15 V-ups
- 1:00 Dead Hang
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 10 Weighted Step-ups (each leg)
- 15 Skull Crushers
- 1:00 Plank
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Dumbbell Skull Crushers
- 20 Banded Side Step (each side)
- 0:30 Side Plank (each side)
Accessory #2
3 Sets:
- 10 Dumbbell Bench/Floor Press
- 15 Dumbbell Bicep Curls
- 20 Tibialis Raises
- 1:00 Plank
Accessory #1
3 Sets:
- 8 Barbell Bent Over Rows
- 12 Skull Crushers
- 10 Weighted Step Back Lunges (each side)
- 15 Weighted Candlestick Toe Touches
Accessory #2
3 Sets:
- 12 Dumbbell Floor Presses
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 30 Flutter Kicks
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 20 Medicine Ball Hamstring Curls
- 15 Skull Crushers
- 0:30 Hollow Hold
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 20 Calf Raises
- 15 Overhead Dumbbell Tricep Extensions
- 1:00 Plank
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Knee Tucks
- 1:00 Wall Sit
Accessory #2
3 Sets:
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Skull Crushers
- 15 Dumbbell Romanian Deadlifts
- 1:00 Plank
Accessory #1
3 Sets:
- 8 Strict Pull-ups
- 10 Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold
Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)
Accessory #1
3 sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 10 Weighted Step Back Lunges w/ Knee Raise (each side)
- 0:30 Hollow Hold
Accessory #2
3 Sets:
- 10 Single Arm Dumbbell Overhead Press (each side)
- 15 Dumbbell Hammer Curls
- 15 Medicine Ball Hamstring Curls
- 1:00 Plank
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 12 Overhead Dumbbell Tricep Extension
- 30 Flutter Kicks (total)
- 10 Goblet Curtsy Lunges (each side)
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Skull Crushers
- 1:00 Plank
- 3 Around The World Plate Pinch Rotations
4th of July - 10am Class Only!
Accessory #1
3 Sets:
- 15 Strict Banded Pull-ups
- 12 Skull Cruches
- 20 Forearm Supported Wrist Extensions (each side) (very light)
Accessory #2
3 Sets:
- 8 Strict Ring Dips w/ pause at top
- 12 Dumbbell Bicep Curls
- 20 Heel Overs
- 0:30 Medicine Ball Bear Hug Hold
Accessory #1
3 Sets:
- 10 Banded Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 20 Starfish Crunches
Accessory #2
3 Sets:
- 15 Plate Pinch Floor Press
- 15 Dumbbell Hammer Curls
- 0:30 Side Plank Hip Touches (each side)
Accessory
3-4 Sets:
- 12 Banded Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 15 Back Extensions/Supermans
- 1:00 Medicine Ball Bear Hug Hold
Core
3 Sets:
- 10 V-ups
- 0:20 Hollow Hold
- 30 Flutter Kicks