WARM UP 2X'S:

  • 10 arm circles (each direction)
  • 10 hip circles each direction
  • 10 wide leg to walk out push ups.
  • 30 sec samson stretch each side.
  • Then DNB X3 prowler (light weight)

Mobility:
2 min side hip smashing.lat opener on the rid (banded)

Weight Lifting:
3 supersets, 1:00 rest:
20 DB Plank Rows @ 8-9RPE
20 Band Tricep push-down @ 8-9RPE

Workout:
5 Rounds:
10 tuck jumps
10 push ups
10 Ab Mat Sits ( feet anchored w/ DB )

 

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