September 17, 2024 – Fitness

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

Then…

A.
Four sets of:
Dumbbelll Incline Press x 6-8 reps @ 21X1
(sit on the floor and place a med ball under shoulder blades to create an incline)
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes:
12 Burpees
12 Ring or Stationary Dips
24 V-Ups