Warm Up:
10 PVC Pass Throughs + 30 sec Archer/side
then 2 rounds:
15 Face Pulls + 15 Band Pull Aparts
10 Cuban Press
1 Arm Overhead Carry
Strength:
Incline Barbell Bench Press 3×5-8 – increase load/reps from last week
Chest Supported DB Wide Grip Row 3×8-12 – immediately followed by 15 DB Rear Delt Fly
Conditioning:
6 min EMOM:
Odd) 10 Barbell Floor Press
Even) 10 Supinated Bent Over Row
immediately into a 6 min window to perform:
1000/800m Row or 800m run
immediately into
6 min EMOM:
Odd) 10-20 Barbell Curls
Even) 10-20 Barbell Overhead Tricep Extension
