Warm-Up.
Banded Scarecrow x 60 seconds per postion
Reverse Snow Angels x 10 @ 3030
Followed by…
Two Sets:
30 seconds of Hollow Hold
30 seconds of Dumbbell Floor Press (light-medium weight)
30 seconds of Pec Stick (or Med Ball) Hold
60 seconds of Double-Under Practice
Rest 30 seconds
A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds
B.
Five rounds for time of:
12 Stationary Dips
12 Dumbbell Push Presses
12 Burpees