WARM UP

(14 min)

:90 singles + :30 slow speed banded chest press + :30 slow banded rear delt flys

:90 singles + :30 medium speed banded chest press + :30 medium speed banded rear delt flys

:90 singles + :30 fast speed banded chest press + :30 fast speed banded rear delt flys

-then-

:60/60 banded chest stretch
:90 Childs pose
:60/60 pigeon pose

PART I.

(26 min)

A. Series: mechanical advantage pressing – complete all in a circuit format.
4 Rounds Of:

• Stability Ball DB OH Press – 10
• Stability Ball DB Incline Press – 10
• Stability Ball DB Chest Press – 10
• rest 90s

B. Series: 3 Rounds

• 1L OH Plate Lunges
• 10 2-arm KB OH Sit-ups
• 1L OH Plate Lunges
• 40 Seated Russian Med Ball Slams
• rest 60s

PART II.

4 RFT

• 4L Empty Sled Push
• 20 med ball slams
• 15 KBS
• 10 underhand pull ups