PUSHPUSH PRESSS

2//2//2 SETSSE 6 TIME 30SEC REST 0SEC

StandSt with your feet shoulder-width apart, resting a barbell on your upperupp chest and the front of your shoulders, and holding it with hands justjus wider than shoulder-width apart. Lower into a quarter squat, thenthe drive up powerfully and use the momentum to press the bar overhead,ove keeping your core and glutes strong to protect your back.

SPIDER-MAN PRESS-UP SETS 6 TIME 30SEC REST 0SEC

Start in the top of a press-up position. Bend youryo arms to lower your chest until it’s just off the floor,flooloor, and as you ddo, bring your knee on one side of your body up to the elbow on the same side. Return to the start and continue,contitinue, alternatingalternatining sides.

5// TRX INVERTED ROW SETS 6 TIME 30SEC REST 0SEC

Hold the TRX handles and hang so your body formsrms a straight line, with your core braced and your heels on the floor or box to increase the angle. Squeeze your shoulder blades together and pull yourself up, drawing your hands towards your armpits. Pause, then lower slowly.

6// ONE-ARM BARBELL FARMER’SF WALK SE SETS 6 TIME 30SEC EACH SI SIDE REST 3MIN

Ho Hold the middle of a loaded ba barbell with one hand by your side. Ke Keep your core braced and chest up to resist being pulled to one sid side as you walk forwards. Walk in a af figure of eight if space is tight.