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..
Chin tucks – https://www.youtube.com/watch?v=82CzWAk-GVg&t=37s x 10
Snow angels – https://www.youtube.com/watch?v=82CzWAk-GVg&t=37s x 10
No money – https://www.youtube.com/watch?v=82CzWAk-GVg&t=37s x 10
Superset 1 – Three Times
Bradford Press – https://www.youtube.com/watch?v=-QLPgo8y4BQ x 10 (over and back = 1)
Dual DB/KB Overhead Carry – https://www.youtube.com/watch?v=MdL9RnR4nRE x :30 (no break after last bradford press; rest a needed after carry)
Don’t rush through this but don’t go so heavy you need intentional rest. Your RPE should be about 7-8 just from the fatigue of the reps.
Superset 2 – Three Times
Single arm band/ cable chest press – https://www.youtube.com/watch?v=VpSOGtJJ-X4 x 10 ea
Underhand single arm row – https://www.youtube.com/watch?v=fS0f6i1_8Qs x 10 each
Superset 3 – Three Times
Negative to knees down push ups – https://www.youtube.com/watch?v=lG-bpzXlH9w x 10
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 10 each
Low trap Shrugs (DB/ KB/ BB) – https://www.youtube.com/watch?v=5GoXuZPhcKg x 20
On the push ups, perform the negative as slowly as possible and then explode up with you knees down. If you can do them on your toes do them until you lose strength.
Conditioning –
:30 on/ :15 off x 10, alternating
Reverse burpees
Devil press
For :30 complete as many reverse burpees as possible. Rest :15. In :30 complete as many devil press as possible, then rest :15. Go through this 5 times. Your score is the round with the least number of devil press. For RX your DB weight should be 15’s.
Reverse Burpees – https://www.youtube.com/watch?v=ZRrYxjqeVSA
Devil Press – https://www.youtube.com/watch?v=BHBa7vdjRPc
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Chest and Shoulder Stretches – https://www.youtube.com/watch?v=WNUiEMJsWrQ x 30 sec ea
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x 1 min