One set of:
“Banded Pushing 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:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
| A. Every 2 minutes, for 14 minutes (7 sets) of: Strict Press Set 1 – 5 reps @ 60-70% Set 2 – 4 reps @ 65-75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 75-85% Set 5 – 1 rep @ 80-90% Sets 6-7 – 8 reps @ 65-75%B. Complete as many rounds and reps as possible in 15 minutes of: 20/15 Calories of Rowing 15 Wall Ball Shots (20/14 lbs) 10 Strict Ring Dips |