Gymnastics with Smalls FB live at 8am

Powerlifting with Courtney Twitch at 9am

Powerlifting w/ Courtney

(All equipment)

Warm-up= 3-5 minutes of cardio- run/ jog in place, brisk walk, bike

2×15 DB bench

2×15 DB row

2×15 band pull aparts

Workout=

4×6 @ 60% bench

4×6 @ 60% of your wide grip – wide grip bench

4×10 DB flys

4×8 (each arm) Alternate DB Press

(Some equipment)

Warm-up=

3-5 min of cardio run/ jog in place, brisk walk, bike

2×10 push-ups

2×15 DB/KB row

2×15 band pull aparts

Workout=

4×8 DB/KB bench or broom with band bench

4×8 wide grip broom with band bench or wide grip band bench variation

4×10 DB/KB flys

4×10 (each arm) DB/KB alternate press

(No equipment)

Warm-up=

3-5 min of cardio (lean toward 5 min) run/ jog in place, brisk walk, bike

2×15 push-ups

2×15 water or can rows (each arm)

Workout=

4×12-15 backpack, log or paver/brick bench

5×10 broom wide grip technique bench work

5×10 flys with cans or water

5×10 alternate press (each arm) with can or water

2×10 push-ups

Saturday Sweat session

(Some equipment)

Emom 20mins

Min 1: 5-7 each side DB/KB single arm thruster

Min 2: 4-8 alt single arm DB/KB devils press

Min 3: max doubleunders or singles

Min 4: rest

(No equipment)

EMOM 20mins

Min 1: max air squat

Min 2: max sit ups

Min 3: max burpees

Min 4: rest