Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Prone Thoracic Rotations – https://www.youtube.com/watch?v=IX6_4xpLpeU x 5 each low/ medium high, each side (only do this once)
Row to ER x 10
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 10
Set 1-
Bench press w/ pause – https://www.youtube.com/watch?v=K4BIkKGKy9k
OR DB Chest Press – https://www.youtube.com/watch?v=Obq830aIfWw
Week 1, find a heavy set of 5 bench presses with a :03 pause on each rep. RPE ~9. Not a 5RM but something heavy that could be repeated. If no BB, perform paused DB chest press to same exertion. Rest ~2-3 min.
Set 2 – Three Times
Single Arm Row on Bench – https://www.youtube.com/watch?v=s5ZfU6KpcQE
Week 1, find a heavy set of 6 rows @ RPE ~8. Perform 2 more sets for a total of 3×6 each side with that heavy weight. Rest ~1-1:30.
Superset 3 – Three Times
Seated Arnold Press – https://www.youtube.com/watch?v=t8xrTxbDJ0I
Tricep Pushdowns with Rope Attachment or Bands – https://www.youtube.com/watch?v=b-6DQXYlvkk
Week 1, complete 3×8 of each movement at RPE 8. Rest as needed to maintain form and heavier weights.
Superset 4 – Three Times
Standing alternating back cable rows – https://www.youtube.com/watch?v=pE-INqmDy-M
Hammer Curls – https://www.youtube.com/watch?v=A-U2FH2Cm58
On rows, hold one cable by your chest while the other goes forward and back. If you do not have access to a dual cable machine, one at a time is fine. Curls are simultaneous. Rest as needed to maintain form and RPE~7-8. Week 1, complete 3×8 of each rows and 3×10 curls.
Conditioning –
AMRAP5
12 v-ups
6 burpees
6 lateral bench hop overs, apart
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
Bench Hop Overs Feet Apart – https://www.youtube.com/watch?v=30iaRbhrMGs
In 5 min, complete as many rounds/ reps as possible of 12 v-ups, 6 burpees (chest to deck but you can jump or step back/ up) and 6 total lateral bench hop overs with feet apart.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Sphinx Pose – https://www.youtube.com/watch?v=W4MguErhOIE x :90