Full Body: Upper Body + Glutes & Conditioning

Build upper body strength with bench press and pulling variations, muscular endurance in your glutes and back, then finish strong with fast-paced, sweat inducing conditioning rounds for your cardiovascular system.

chestglutesbackcore

dumbbellsbarbell (optional)workout benchresistance bandseated rowlat pull down

Warm-Up

Pressing Strength4x

Bench Press Lifting Guidelines - Week 2 (build pattern + control): Set 1: @ RPE 5-6, Set 2: @ RPE 6-7, Set 3: @ RPE 6-7, Set 4: @ RPE 6-7.

Posterior Strength3x

Muscular Endurance3x

Conditioning3x

Take a 90 sec rest in between rounds.

Cool-Down Mobility