Wednesday – Build your back!

img_4299Warm up:

  • 1 mile or 10 min cardio
  • Foam Roll

Dynamic Warm up:

  • 5 TRX – I Y T

    (If you don’t have battle ropes you can do military jumping jacks)

Main Set

  • 6 rounds
    • 1 min of battle ropes – ripples
    • 8 Single arm dumbbell rowimg_4294
    • 8 Dumbbell Tricep Kick Back
    • 15 Russian Twist with 10lb plate
  • 6 rounds
    • 1 min of battle ropes – doubles
    • 10 TRX rows
    • 8 dips
    • 15 Ab Mat Reloads or sit ups
  • 6 rounds
    • 1 min of battle ropes – ripples
    • 8 single dumbbell flies
    • 8 TRX Back Flies
    • 15 Knees to elbo on bosu ball
  • 6 rounds – EMOM (Every minute on a minute)
    • 20 battle ropes slams
    • 10 burpees
  • Cool Down:
    • Stretch and foam roll



Tri Peak Athlete, LLC strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Tri Peak Athlete, LLC is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Tri Peak Athlete, LLC from any and all claims or causes of action, known or unknown, arising out of Tri Peak Athlete, LLC’s negligence.

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