WARM UP/MOBILITY
Dynamic lower body, shoulder circles/rotations
Pec and dip ext. stretch
Pec and dip ext. stretch
Alt. EMOM x 12 mins
3 close grip bench press
3 hang power cleans
*Start at approx. 70% add as needed
3 close grip bench press
3 hang power cleans
*Start at approx. 70% add as needed
Get Ripped Or Die Tryin’
5 min AMRAP
7 toes to bar
14 single arm DB push press 45/30 (7 per arm, divided any way)
-Rest 2 mins-
5 min AMRAP
7 box jumps 30/24″
14 pushups on DB’s
*Score total number of reps for both AMRAP’s combined
7 toes to bar
14 single arm DB push press 45/30 (7 per arm, divided any way)
-Rest 2 mins-
5 min AMRAP
7 box jumps 30/24″
14 pushups on DB’s
*Score total number of reps for both AMRAP’s combined
3 rounds not for time
10-15 DB pec flies @3210 tempo (light, 10% of 1RM bench per DB or less)
6-8 cuban rotations @4020
—–
Crossover plyo
10-15 DB pec flies @3210 tempo (light, 10% of 1RM bench per DB or less)
6-8 cuban rotations @4020
—–
Crossover plyo
