Help keep your group healthy and happy!
3
-
4
minutes warming up
18
-
22
minutes working out
Pushin' and pullin' today. Go as heavy as you can with what you have!
4 Rounds
12 Bent Over Rows/6 Pull-ups
6 Pullovers, per side
6 Renegade Rows, per side
Rest as needed
Then
4 Rounds
6 Spiderman Push-ups, total
6 Diamond Push-ups
12 Reverse Grip Floor Presses
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
4 Rounds
6 Rotational Planks, per side
6 Shoulder Taps, per side
30-sec Reverse Plank Hold
Then
4 Rounds
6 Spiderman Push-ups, total
6 Diamond Push-ups
30-sec Plank Hold
Have a question? Chat with your coach.
✅ Weight for Bent Over Rows OR Pull-up bar
✅ Weight for Pullovers
✅ Weight for Renegade Rows
✅ Weight for Floor Presses
10 Slow motion Push-ups
20 Slow motion Air Squats
30 Slow motion Mountain Climbers
3
-
4
minutes warming up
18
-
22
minutes working out
Pushin' and pullin' today. Go as heavy as you can with what you have!
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.
.png)
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.
