16d • 🔥Free Workouts
June 3rd
💪 B SHIFT — UPPER BODY 🔥
Free Workout · Wednesday Drop
WARM-UP:
Band Pull-Aparts — x20
Shoulder CARs — x5/side
Push-ups — x10
Light DB Press — x10
STRENGTH — OVERHEAD PRESS
🟢 4x5 @ 65%
🔵 4x5 @ 70-72.5%
🔴 1x5 @ 80% + 3x5 @ 70%
Rest 90s-3min
PHYSIQUE:
Pull-ups / Assisted — 🟢 3x6 / 🔵 4x8 / 🔴 5x8
DB Row — 3x10 (4x10-12 @ Elite)
Face Pull — 3x15 (4x15 @ Elite)
Triceps Extension — 3x12 (4x12 @ Elite)
Rest 60-90s
CORE — HANGING KNEE RAISE
🟢 3x10 — 🔵 3x12 — 🔴 3x15
FINISHER — AMRAP 10 MIN:
10 Devils Press
250m Row
15 Wall Balls
200m Run
🟢 Foundation — M up to 35lb / F up to 20lb
🔵 Operator — M 35-50lb / F 20-35lb
🔴 Elite — DB 50+/35+lb, WB 20-30/20
Coach Note: Set your shoulders before pressing. Clean reps over heavy reps. Always.
Drop your AMRAP score 👇
Show up. Do the work. Own Your Shift. 🔥
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June 3rd
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