WARM UP

(7 min)

:30 EA
jumping jacks
push ups
wide-outs
bent over monster band rows
mountain climbers
monster band high pulls
active sampson
monster band OH press
inchworms
monster band good mornings

MOBILITY

:60/60 couch stretch
:60 Childs pose
:45/45 towel front rack stretch

STRENGTH

A. Series – 4 Rounds:

• 3 Bench Press w. tempo 3-1-1
• 12 med ball ab toss
• rest :90

B. Series – 4 Rounds:

• 3 Drop Deadlifts
• 10 GHB Hyper Ext.
• 8 barbell curls
• rest 1:00

C. Series – 3 Rounds:

• 8 DB chest press – heavier than last week
• 6 barbell rows -UH
• 10 db rear delt flys
• rest 1:00

D. Series – 3 Rounds:

• 8-10 db curls
• 25 rev. crunches
• 8.8. long lever plank w. opposite arm/leg raise
• rest :30