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TGE PLAYBOOK
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TGE TRAINING
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WORKOUT OF THE DAY
THE GIVARS EFFECT
UPPER PULL / SQUAT

WARMUP
15s Plank Hold (max activation)
10 Band Pull Apart
10 Air Squats
2 - 3 sets
Dynamic stretching

SKILL TRAINING E2MOM 4 sets
8 DB Squat Jumps
8 Pull Ups or 12 DB bent rows
LIMIT: 8m

CIRCUIT TRAINING 3 sets
12 DB Reverse flyes
12 Goblet Squats
10p 1 - Arm Bent Rows
60s Weighted wall sit
REST: 90s

AMRAP FINISHER (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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