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10/14/2021

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Warm up:

  • Band Shoulder Series
  • 10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 10 Cuban Press
  • 15 Band Pull Aparts
  • 1 Arm Overhead Carry
  • 5 Banded Speed Press

Strength:

  • Incline Bench Press 4×5
  • DB Chest Supported Rows 4×8-15 – increase weight or reps

Conditioning:

@0:00:

3 rounds:

  • 10/7 Cal Row
  • 10 x 1 Arm Bench Press/arm
  • 20-30 sec Chin Over Bar Hold

@10:00:

3 rounds:

  • 10 Box Jump Step Downs
  • 10 x 1 Arm Row/arm
  • Filly Carry Down & Back