Ladder: 10, 8, 6, 4, 2 reps = 6 min (if complete, go back up to 4 reps)
- Kneeling Shoulder Press
- Slow Count Push-ups (4 down :1 up )
Partners Timed 30 sec each x 3 rounds = 7 min
- Suspension Chest Press
- Suspension Pullover
- Switch equipment with partner - 15 sec
- 1-Arm Snatch (heavy db)
- Snatch other arm
AMRAP = 8 min
- Chest Press x 8-10 (heavy db)
- Seated Lateral Raises x 8-10 (light db)
- Seated Front Raises x 8-10 (light db)
- Plank Up Downs x 8-10 (feet on bench for challenge)
Recovery:
- Suspension or pull-up bands : shoulder/chest stretches, arms overhead, 1-Arm behind back chest opener
- Stretches: Scorpion chest stretch
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