The Givars Effect

Slide

WARM UP | STRETCH

WARM UP

STRETCHING

12p 1 leg glute bridge
45s fast high knees
20 DB frog pumps
2 - 3 Sets | then do
DYNAMIC STRETCH

BLOCK ONE

BLOCK

ONE

DEADLIFT | SHOULDERS
EMOM 3 MINUTES
12 - 10 - 8 - 5 -5 - 5
8 - 10 barbell press
5 - 6 sets | REST: time
Don't forget to perform
with proper form!

20%

CONDITIONING

WORKOUT

CONDITIONING

CIRCUIT TRAINING
10p 1 leg Romanian DL
10p kneeling arm press
12p 1 arm DB side raise
10 - 12 DB elev. bridges
3 - 5 sets | REST: 60

Progress

40%

WORKOUT FINISHER

WORKOUT

FINISHER

AMRAP FINISHER
12 KB / DB swings
12 DB / plate raises
8 handstand push ups
(or 10 sec handstand hold)
LIMIT: 8 - 10 minutes

Progress

60%

COOLDOWN STRETCHING

COOLDOWN

STRETCHING

TGE TAICHO TRAINING

“You’ll have bad times, but it’ll always wake you up to the good stuff you weren’t paying attention to.” ―Good Will Hunting

80%

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