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10/7/2021

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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 Speed Incline Bench Press

Strength:

  • Incline Bench Press 4×7
  • DB Chest Supported Row 4×8-12 – increase weight or reps from last week

Conditioning:

3 min AMRAP:

  • 5-15 Dips/Push ups
  • 10 Lat Pull Downs or Jackknife pull ups
  • Farmer Carry Lap

rest 1 min

3 min AMRAP:

  • 1-4 Wall Walks
  • 10 Ring Rows
  • KB Front Rack Carry¬† Lap

Rest 1 min & repeat