First 30 new gym members save $240/year, forever! - Tap to learn more
Menu
Block 1: 22 mins
Complete the given sets and reps for the flat bench chest press. When done, use the remaining time to workout through the METCON going up by 15 seconds each round. If you have been completing the cycle week after week, this is your chance to complete your 1 rep max and see where you have improved from the beginning.
Block 2: 20 mins
For this block, you will complete an EMOM for each exercise in number order. The 5th exercise is optional you can choose to do it or skip it. Cycle through the exercises until you reach 16-20 mins
Warmup — Banded Rotator Cuff/Band PullsWarmup — Banded Rotator Cuff/CheerleaderWarmup — Banded Rotator Cuff/External RotationWarmup — Wall Mobility/Internal RotationWarmup — S/A Chest ActivationWarmup — Miniband Tempo PressesDumbbell Chest PressKnees to BowsV-UpSingle Leg V-UpHigh PlankDumbbell Incline PressPush UpDumbbell Incline Tricep PressSingle Arm Dumbbell Devil Press
Have a question about current content, request for future content, or want something personal addressed? Just ask Cor4!
Cor4 Fitness is upgrading to provide better amenities for our members! Haven’t joined yet? The first 30 new members to sign up will save $20/mo on their membership – forever. Improve your physical health and get unmatched support from a team that wants to see you meet your goals at Cor4 Fitness!
Enter your details below and a member of our team will reach out to you with more information on how to become a member.