This class is built around push and pull movements for the upper body. Using heavier weights, we create muscular overload through controlled compound work. Expect single-arm eccentric-loaded rows, bicep curls, and shoulder presses, followed by a bodyweight tricep burner and wrapping up with a heavy-loaded renegade row to push-up sequence.

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!