WARM-UP
AMRAP X 5 MINUTES
:30 SINGLE UNDERS
10 PUSH-UPS W/ ROTATION
50FT WALKING LUNGES
INTO…
5 MINUTES STATIC / DYNAMIC STRETCHING FOR PECS & POSTERIOR PORTION OF SHOULDER.
- FUNCTIONAL STRENGTH
21-15-12-9-6-3
BENCH PRESS*
START LIGHTER AND BUILD EVERY SET. SUPER SET EACH SET OF BENCH PRESS WITH 15 HEAVY AND SLOW DB SHRUGS.
- BODYBUILDING
- 3 SETS FULL BODY
16 DB FARMERS WALKING LUNGES (HEAVY)*
-:20 REST-
1:00 DB FARMER HOLD
-:20 REST-
7/7 DB FARMER REVERSE LUNGES(HEAVY)
-:20 REST-
1:00 FRONT RACK DB HOLD
*8 LUNGES EACH LEG
- 2 SETS - ACCESSORY, GLUTES/SHOULDERS
MAX DBL DB STRICT SHOULDER PRESS(MOD)
IMMEDIATELY INTO…
MAX DB PUSH PRESS(MOD)
-:20 REST-
1:00/1:00 SINGLE LEG GLUTE BRIDGE HOLD
