18/02/2026
BUILD
General Warm Up
A) Strength – 3 Sets (:70/station):
Station 1: 12-10 x DB Push Press
Station 2: 12-10 x Barbell Landmine Rows
Station 3: 20 x Farmers Marches
B) Strength – 3 Sets (:70/station):
Station 1: 12-10 x DB Chest Fly
Station 2: 12-10 x Cossack Squats
Station 3: 20 x Front Rack Marches
C1) Finisher – 20-15-10:
Barbell Curls
Tri Extensions
C2) Finisher – 20-15-10:
Close grip curls
Diamond Push ups
WOMEN ONLY
BUILD
General Warm Up
A) Strength – (EMOMX3)
Station 1: 12-10 x DB Push Press
Station 2: 12-10 x Barbell Landmine Rows
Station 3: 20 x Farmers Marches
B) Strength – 3 Sets (:70/station):
Station 1: 12-10 x Setaed Back Flyes
Station 2: 12-10 x Plate Abductors
Station 3: 20 x Overhead Marches (w/plate)
C) Finisher – 12/10/8/10/12:
Barbell Curls
Seated Tricep Extensions/Staning
Elbow to high plank
