Warm-Up: 5 Rounds

  • 10 RG TRX Rows
  • 10 HR Pushups

Superset 1 - 4 x 10 (12min)

  • Pause Bench Press (2sec)
  • DB Hammer Curls (ea)

Rest 2min

Superset 2 - 3 x 15 (12min)

  • NG DB Bench Press
  • BB Curls

3 Rounds (8min)

  • 10 Chin-ups
  • 15 DB Chest Flys
  • 20 Butterfly Situps

Rest 2min

3 Rounds (8min)

  • 10 Zottman Curls
  • 15 Feet Elevated Pushups
  • 20 Supine Leg Raises

Mobility

  • Thumbs up / Thumbs down
  • Hang stretch
  • OH banded distraction

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