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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
15p Mountain climbers
12 Hip bridge
8p Shoulder taps
2 - 3 sets
DYNAMIC STRETCHING

Core activation 3 - 4 sets
12 p weighted russian twist
15 sit ups
REST: 30s

Main workout 3 - 4 sets
16 DB chest press
12 DB deadlifts
12 DB overhead press
16 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: 7m

FINISHER 1 set
50 strict push ups straight
Measure time

Cooldown stretch

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