Warm-Up(8min) -

3 rounds

  • 10 pushups
  • 10 situps

STRENGTH WORK - 30min CAP

DB Bench Press - 2 x 8, 1 x 6-4-2 (RP)

Lateral Raises - 2 x 10, 1 x 8-10-12 (DS)

DB OH Press - 2 x 8, 1 x 6-4-2 (RP)

DB Chest Fly - 2 x 10, 1 x 8-10-12 (DS)

FL CG BB Press - 2 x 8, 1 x 6-4-2 (RP)

DB Skulls - 2 x 10, 1 x 8-10-12 (DS)

 

Rest 2min before starting EMOM

15min EMOM

1- 10 Burpees

2- 20 Walking Planks (10 each)

3- 30 KB Swings

Mobility(5min)

  • Thumbs Up/Down
  • OH Arm Stretch

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