Transform Yourself Today!
Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.
3 ROUNDS, 7-10 Reps Each
Cal Row (stays same each round)
Squat → FS → OHS (pvc)
Push-up→ PPU → Dip Negative W/2Plates
Scap Pull-up → Chin-up → Pull-up
Sit-up → Leg Lift → Hanging Knee Raise
*Build to 3RM Push Press. Don’t cheat yourself and count a Push Jerk as a PP.
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press 95,65(135,95)
-1:00 Rest b/t Sets-Score is combined reps for both cals and push press.
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