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TGE PLAYBOOK
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TGE TRAINING
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WORKOUT OF THE DAY
THE GIVARS EFFECT
FULL BODY WORKOUT

Warmup
Mountain climbers 15 pairs
Hip bridge 12 reps
Push ups 8
2 - 3 sets

Dynamic stretching

Core activation 3 sets
12 p weighted russian twist
15 sit ups
REST: 30s

Main workout 3 sets
12 DB chest press
10 DB deadlifts
10 DB overhead press
12 Hip bridge (thrust w weights)
REST: 60s

Amrap (as many rounds as possible)
10 DB side lateral raises
12 Tricep dips
8p DB Alt lunges
Count your rounds!
LIMIT: 6m

Cooldown Stretching

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