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WARM UP | STRETCHING
THE GIVARS EFFECT PHASE 3
Do as many rounds as possible!
AMRAP 4 minutes
1. Cross climbers 10 pairs
2. Squat thrust 6 reps
3. Side to side lunges 5 pairs
4. Scorpions 5 pairs
then do DYNAMIC STRETCH
AMRAP 4 minutes
1. Cross climbers 10 pairs
2. Squat thrust 6 reps
3. Side to side lunges 5 pairs
4. Scorpions 5 pairs
then do DYNAMIC STRETCH
CORE ACTIVATION
THE GIVARS EFFECT PHASE 3
15p CROSS CLIMBERS
8p BANDED BICYCLES
8 HOLLOW ROCKS
2 - 3 Sets | REST: 30s
8p BANDED BICYCLES
8 HOLLOW ROCKS
2 - 3 Sets | REST: 30s
COMPOUND A
THE GIVARS EFFECT PHASE 3
8 - 10 DB SQUAT THRUSTERS
8 - 10 DEADLIFT (1) to ROWS (3)
8 - 10 TAP OUT PUSH UPS
(can do knee down push ups)
2 - 3 Sets | REST: 60s
8 - 10 DEADLIFT (1) to ROWS (3)
8 - 10 TAP OUT PUSH UPS
(can do knee down push ups)
2 - 3 Sets | REST: 60s
COMPOUND B
THE GIVARS EFFECT PHASE 3
8p CURL TO SH. PRESS
8p SIDE TO FRONT RAISE
8p DB RENEGADE ROWS
2 - 3 Sets | REST: 60s
8p SIDE TO FRONT RAISE
8p DB RENEGADE ROWS
2 - 3 Sets | REST: 60s
COOLDOWN STRETCHING
THE GIVARS EFFECT PHASE 3
"IF YOU FIND YOURSELF NOT WANTING TO WORKOUT TODAy, DO IT FOR 5 MINUTES. YOU WON'T REGRET IT."
This contact form is available only for logged in users.
This contact form is available only for logged in users.