Help keep your group healthy and happy!
4
-
minutes warming up
20
-
22
minutes working out
Happy Friday! We've got an upper body 3-parter today. Go as heavy as you can! Take your time on move with control.
12-12-12-12 - max rep
Alt DB Bench/Floor Press, total reps
Then,
12-12-12-12
Single-arm Supported Rows, per side
Then,
12-10-8
Diamond Push-ups
Weighted Crawls
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Option
12-12-12-12 - max rep
Spiderman Push-ups, 6 per side
Then,
12-12-12-12
Shoulder Taps, 6 per side
20-sec Plank Hold after each round
Then,
12-10-8
Diamond Push-ups
Bear Crawl
Have a question? Chat with your coach.
✅ Weight for Bench Press
✅ Weight for Supported Rows
✅ A support surface for Rows
✅ Weight for Crawls
4 Min AMRAP
20 Mountain Climbers
20 Plank Jacks
10 Side Plank Hip Dips (R)
10 Side Plank Hip Dips (L)
4
-
minutes warming up
20
-
22
minutes working out
Happy Friday! We've got an upper body 3-parter today. Go as heavy as you can! Take your time on move with control.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pressing Family
Pulling Movements
Pushing Movements
