- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

Incline Y raises

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Warm up

- Position the bar on the rack between knee and waist height
- Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar
- Your body should be straight with your heels on the ground and your arms fully extended
- Begin by flexing the elbows, retracting your shoulder blades as you pull your chest towards the bar
- Pause at peak contraction before extending the arms and lowering your body back to starting position with control

Inverted Row

Barbell curl

Wide grip Lat pulldown

Dual Hammer Curl

Superset

Dumbbell Pullover

Jump rope

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell burpees

Renegade row

Clean to Press

10 min AMRAP

Back & Biceps
10/28/24

Upper Body 
6/19/25

Rest/ Mobility
6/18/25

Full Body Functional
6/17/25

Was smoked by the cable curls already 🫡

Best work out I’ve had in a while. Reminded me what it felt like to dig deep and accomplish the task at hand.

Trent

Full Body Strength
6/16/25

OFF
6/15/25

Ellen

METCON
6/14/25

Full Body Pull 
6/13/25

Full Body Push 
6/12/25

Rest/ Mobility
6/11/25

Full Body Functional
6/10/25

Killer;  finished thrusters with dumbbells in lieu of third barbell.  🙌🏼🙌🏼🙌🏼

Richard

Full Body
6/9/25

OFF
6/8/25

CONDITIONING
6/7/25

Full Body Pull 
6/6/25

Full Body Push 
6/5/25

Rest/ Mobility
6/4/25

First workout, was exactly what I was looking for.

Jono

Full Body Functional
6/3/25

Full Body Strength
6/2/25

OFF
6/1/25

Adam

HYROX
5/31/25

Full Body Pull 
5/30/25

Full Body Push 
5/29/25

Rest/ Mobility
5/28/25

Nice tight workout, great for small
spaces.

Full Body Functional
5/27/25

Full Body Strength
5/26/25

OFF
5/25/25

Conditioning
5/24/25

Full Body Pull 
5/23/25

Full Body Push 
5/22/25

Rest/ Mobility
5/21/25

Full Body Functional
5/20/25

Full Body Strength
5/19/25

OFF
5/18/25

Unfortunately the Illinois weather stopped me from completing this all the way through. Conditioning in 40mph winds sucks ass. Did the first part and then resorted to a banded arm pump lol

Back & Biceps 10/28/24

More workouts from Brett Lundeen