MON · AUG 24 · 45–55 minutes
Move the push press with speed, reset every Pendlay row from the floor, and keep the upper-back and core work controlled from start to finish.
2 rounds · 45 seconds after each round
Keep your arms straight and move only through your shoulder blades.
Hang with straight arms while keeping your shoulders slightly engaged.
Lower your chest and hips together, then press back to a strong plank.
5 sets · 90 seconds after each set
Use a quick dip and drive through your legs to launch the bar overhead, then control it back down.
4 sets · 90 seconds after each set
Start every rep from the floor and pull the bar hard toward your lower chest without raising your torso.
3 rounds · 60 seconds after both movements
Drive the dumbbells upward with speed and finish with your elbows high.
Raise the dumbbells out to the sides without swinging or shrugging.
2 rounds · 45 seconds after each round
Extend your legs away from you, then pull your knees back toward your chest.
Reach underneath your body and rotate back open without dropping your hips.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
