Warm Up
smash upper outside of chest with lacrosse ball 1 minute each side
banded chest opener stretch 1 minute a side
banded lat stretch 1 minute a side
band pull aparts 10
3 rounds
10 push ups
10 light dumbbell shoulder press
10 balboas
banded chest opener stretch 1 minute a side
banded lat stretch 1 minute a side
band pull aparts 10
3 rounds
10 push ups
10 light dumbbell shoulder press
10 balboas
Strength
Upper body split
3 sets to failure with little rest and you can drop weight each set rest 2-3 minutes between exercises
Strict press dumbbells
Barbell row palms down
Barbell bench press
Pull ups (weighted if you want)
Dips (weighted if you want)
3 sets to failure with little rest and you can drop weight each set rest 2-3 minutes between exercises
Strict press dumbbells
Barbell row palms down
Barbell bench press
Pull ups (weighted if you want)
Dips (weighted if you want)
Metcon
4 sets
15 toes to bar
15 sandbag cleans 100-150#/50-100#
15 burpees
rest 1 minute between sets-
15 toes to bar
15 sandbag cleans 100-150#/50-100#
15 burpees
rest 1 minute between sets-