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 x Max Reps
Chest Supported DB Wide Grip Row 3 x Max Reps immediately followed by 15 Band Pull Aparts
Conditioning:
12 min @sustainable pace on Machine
@0:00 & every 4 min, stop and perform:
5-15 Dips/Push ups
5-15 Strict Chest to Bar Pull ups
