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

Week 4 - Lower Reps, Heavier Weight. Set 1: 5 reps @ RPE 5 (warm-up), Set 2: 5 reps @ RPE 6, Set 3: 5 reps @ RPE 7, Set 4: 5 reps @ RPE 7-8. Rest: 2.5-3 min between sets. Choose a weight that feels challenging but controlled with great form.

Posterior Strength3x

Muscular Endurance3x

Conditioning3x

Take a 90 sec rest in between rounds OR do 90 sec treadmill run, row, ski erg, or assault bike instead of the rest, at a pace that feels challenging but sustainable 7-8/10 RPE. You should be breathing hard, but able to start the next round within 20 sec.

Cool-Down Mobility