Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Arm Swings X 30 Seconds
Alternating Thread the Needle X 30 Seconds per Side
Wall Chest Stretch 30 Seconds per Side
Lat Stretch X 30 Seconds per Side
Dead Hang X 30 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Glute Bridges X 10 Reps
Kettlebell Swings X 10 Reps
Plank X 30 Seconds
Sit-Ups X 10 Reps
Strength
Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
WOD
AMRAP 15 Minutes ~ In Pairs
COMPETITIVE
100 Double Db Bench Press (35/25)
100 Sit-Ups
100 KB Swings (53/35)
PERFORMANCE
70 Double Db Bench Press (35/25)
70 Sit-Ups
70 KB Swings (35/25)
LIFESTYLE
40 Double Db Bench Press
40 Crunches
40 KB Swings