WARMUP/MOBILITY
Band shoulder ROM drills & warmup drills
2 sets of 10-15 light DB bench press between drills
2 sets of 10-15 light DB bench press between drills
E3MOM x 4 sets:
5 Close grip bench press @31X1 tempo – heavy approx. 70-80%, same weight across
-Rest 15 secs-
10 DB push press – unbroken and smooth, not to failure
5 Close grip bench press @31X1 tempo – heavy approx. 70-80%, same weight across
-Rest 15 secs-
10 DB push press – unbroken and smooth, not to failure
Baby Got Back
15 min AMRAP:
10 Alt. single DB Renegade rows *no pushup* 45/30lb
15 Ball slams 40/30lb
20 Cal Row
10 Alt. single DB Renegade rows *no pushup* 45/30lb
15 Ball slams 40/30lb
20 Cal Row
3 Rounds:
15 DB pec flies
20-30 Band tricep extensions
2-3 Crossover plyo exercises each round
15 DB pec flies
20-30 Band tricep extensions
2-3 Crossover plyo exercises each round
