PRIMARY FOCUS: BUILD MUSCULAR ENDURANCE AND STABILITY IN THE CORE, SHOULDERS, AND UPPER BODY THROUGH CONTINUOUS, WEIGHTED, GROUND-BASED MOVEMENTS THAT CHALLENGE STRENGTH AND CONTROL.

THIS WORKOUT IS DESIGNED TO BE DONE IN A CIRCUIT.

WARM UP

ROUND ONE:
NOTE: No rest between exercises.
RENEGADE ROW TO TRICEP PUSH UP: 1 x 8 (1 rep = 1 row to each side + 1 push up)
WEIGHTED PLANK PULL THROUGH: 1 x 8 (1 rep = 1 pull through to each side)
WEIGHTED PUSH BACKS: 1 x 8 (1 rep = 1 push back, ensure you swap weight between hands after each rep)

REST 30 SECONDS

ROUND TWO:
NOTE: No rest between exercises.
RENEGADE ROW TO TRICEP PUSH UP: 1 x 10 (1 rep = 1 row to each side + 1 push up)
WEIGHTED PLANK PULL THROUGH: 1 x 10 (1 rep = 1 pull through to each side)
WEIGHTED PUSH BACKS: 1 x 10 (1 rep = 1 push back, ensure you swap weight between hands after each rep)

REST 30 SECONDS

ROUND THREE:
NOTE: No rest between exercises.
RENEGADE ROW TO TRICEP PUSH UP: 1 x 12 (1 rep = 1 row to each side + 1 push up)
WEIGHTED PLANK PULL THROUGH: 1 x 12 (1 rep = 1 pull through to each side)
WEIGHTED PUSH BACKS: 1 x 12 (1 rep = 1 push back, ensure you swap weight between hands after each rep)
OPTIONAL PLANK FINISHER

COOL DOWN

NOTES: Increase rest time after each round if you are too tired to maintain proper form. Drop your knees for extra support in push ups, rows and pull throughs if needed. Maintain intentional core engagement as you move, use your exhale breath to power the movements.