Warm-Up | Fitness
One set of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Two sets of:
PVC-Weighted Cross-Bench Pullover x 8 reps
PVC Fold-to-Hold x 5 reps, 5 second hold each
Prone Plank x 45 seconds
A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 45 seconds
4-Count Squat Compression x 6-8 reps @ 2222
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Devil’s Presses
4 Strict Pull-Ups
12 Dumbbell Push Presses