a) WARM UP:
Row for 2 mins 3 Rounds of:
Finish with a :30 sec door stretch / pec opener per arm |
b) STRENGTH 1: BENCH
Men — for the first 10 minutes increase by 10 pounds per minute. Then increase 5 pounds per minute until you cannot safely complete the single rep. Ladies — increase 5 pounds per minute from the start.
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c) STRENGTH 2: SANDBAG
** the bag/ball can be placed on a box for ease of grabbing, if need be Time cap: 15 mins
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d) STRENGTH 3: INVERTED ROWS
Rest as needed. |