Warm-Up.
Thoracic PAILs & RAILs
Wall Slides x 10 reps @ 3030
Y’s, T’s & W’s x 10-15 reps per position
Followed by…
Three Sets:
Donkey Kicks x 5-10 reps
L-Sit Progression x 10 reps (hold each rep for 3-5 seconds)
Rest 30-60 seconds
A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers
6 Strict Pull-Ups
9 Burpees