WARM UP

1:00 singles + :30 slow speed banded chest press(red bands) + :30 slow banded rear delt flys(green bands)

1:00 singles + :30 medium speed banded chest press + :30 medium speed banded rear delt flys

1:00 singles + :30 fast speed banded chest press + :30 fast speed banded rear delt flys

-then-

:60/60 banded chest stretch
:90 Childs pose
:60/60 pigeon pose

PART I.

A. Series: mechanical advantage pressing – complete all in a circuit format.
4 Rounds Of:

• DB OH Press – 10
• DB Incline Press – 10
• DB Chest Press – 10
• rest 90s

B. Series: 3 Rounds

• 1L OH Plate Lunges
• 10 OH Plate Sit-ups
• 1L OH Plate Lunges
• 40 Seated Plate Ab Twist
• rest 60s

PART II.

4 RFT

• 4L Empty Sled Sprint
• 20 kneeling med ball slams
• 2L walking KBS
• 10 underhand pull ups