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
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
Conditioning
3x500 meter row
rest 1 minute between-
rest 1 minute between-
Metcon
3 sets to failure with little rest and drop the weight each set
*Rest 2-3 minutes between
Exercises
Dumbbell strict press
Barbell row palms down
Barbell bench press
Pull ups wieghted if you want
Dips weighted if you can
Barbell curl
Diamond push ups (push ups with your hands
making a diamond)
sets 1 reps should be 10-12
set 2 reps should be 6-8
set 3 reps should 5-6
*Rest 2-3 minutes between
Exercises
Dumbbell strict press
Barbell row palms down
Barbell bench press
Pull ups wieghted if you want
Dips weighted if you can
Barbell curl
Diamond push ups (push ups with your hands
making a diamond)
sets 1 reps should be 10-12
set 2 reps should be 6-8
set 3 reps should 5-6