Push & Pull

Updated: Sep 3, 2019

Warm up:

200 Single Jump Ropes (or 100 Double Unders) or 5 Minutes Jump Rope Practice


Then complete one of the following options-

Option 1: > 3 Months

4 Rounds:

15 BB Wide Grip Bent Row 65/95

20 Aussie Pullups

25 OH DB Presses 15/20

30 Resistance Band Squat Rows M/H

Option 2: < 3 Months

4 Rounds:

15 BB Wide Grip Bent Row 45/65

20 Aussie Pullups

25 OH DB Presses 10/15

30 Resistance Band Squat Rows M/H

Option 3: >1 Months

2-3 Rounds:

5 BB Wide Grip Bent Row 25/45

10 Aussie Pullups

15 OH DB Presses 15/20

20 Resistance Band Squat Rows M/H


Then Complete:

3 x 20 Pushups Strict


Cool Down:

Lower Back and Piriformis Stretches

QL Stretch

Chest and Shoulder Stretches


Post Thoughts to Comments



Perfect planking Jon!


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