10 min cardio warm up
Speed bench
9 x 3
Conventional deads 225 4 x 3
Chair deads 4 x 3
GHR back extensions 3 x 15 (weighted)
4 rounds
Explosive push ups
Med ball tosses
Pause fatbell floor presses
Band pull apart variation
3 rounds
D ball tosses
Dball holds 4 trips
Fatbell stability walks
GHR static crunch 30 seconds
EliteFTS Table Talk— Where strength meets truth. Hosted byDave Tate, Table Talk cuts through the noise to bring raw, unfiltered conversations about training, coaching, business, and life under the bar. No fluff. No hype. Just decades of experience — shared to make you stronger in and out of the gym.
Support us and access premium content monthly!
