Intermediate
20 Chest-press shoulder-presses
Thread the needle 6 times on each side
Spiderman x 20 ft
15 Band pull-aparts
Strength:
4 Rounds –
3 Floor presses @ 80 – 85%
3 One arm rows (heavy)
Muscular Endurance:
3 Rounds –
8 TRX body saws
12 Reverse crunches
12 Lying dumbbell external rotations / side
Metabolic Conditioning:
3 Rounds:
5 Minute AMRAP –
5 Pull-ups
10 Push-ups
15 Squats
Mobility:
Pec major doorframe stretch x 30 seconds / side
Pec minor doorframe stretch x 30 seconds / side
15 Cat-cows
Beginner
20 Chest-press shoulder-presses
Thread the needle 6 times on each side
Spiderman x 20 ft
15 Band pull-aparts
Strength:
4 Rounds –
5 Isometric dumbbell floor presses / side
5 One arm rows / side
Muscular Endurance:
3 Rounds –
5 Inchworm walks
10 Knees-bent reverse crunches
12 Lying dumbbell external rotations / side
Metabolic Conditioning:
3 Rounds:
5 Minute AMRAP –
6 Inverted rows
8 Push-ups from the knees
12 Squats
Mobility:
Pec major doorframe stretch x 30 seconds / side
Pec minor doorframe stretch x 30 seconds / side
15 Cat-cows
