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  • WORKOUT #1

    Push day A, with a focus on stamina

  • Home / RBB Training / Workout #1

     
  • Warmup (5 min): Run or skip for 5 min.

     

    Mobility Circuit (5 min): Complete range of motion drills.

     

    Stamina (60 min): Ladder 21-18-15-12-9.

     

    Complete 21 reps of the following exercises, then 18, then 15, then 12, then 9.

    1. Front Squat or Overhead Squat
    2. Single-arm Chest Press or Assisted Single-arm Push-Up
    3. Shoulder Press
    4. High-Low Wood Chop
    5. Plank Walk-Up
     

    Metabolic Conditioning (5 min): Reps for time (RFT).

     

    Complete as many reps as possible for each exercise within the allocated time.

    1. 1 Minute RFT Pull-Up
    2. 1 Minute rest
    3. 1 Minute RFT Flutter Kick
    4. 1 Minute rest
    5. 1 Minute RFT Burpee
     

    Recovery (5 min): Post-workout yoga flow.

     
    Don't skip your recovery!
  • VIDEOS

    Learn how to do each exercise correctly

    Range of Motion (ROM) Drills

    Front Squat

    Overhead Squat

    Assisted Single-Arm Push-Up

    Standing Single-Arm Chest Pres

    Shoulder Press

    High-Low Wood Chop

    Plank Walk-Up

    Pull-Up

    Flutter Kicks

    Burpees

    Post-Workout Yoga

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