Equipment: Bench, Med-Heavy DB, Light DB, Light/Med Band

Ladder Up x3, 6, 9, 12 = 9 min

• Alternating Arnold Push Press (Med-Heavy DB)
• Power Pull (High Row) (Med-Heavy DB)
• Close Grip Chest Press (Med-Heavy DB)

• A - Piston Chest Press (Heavy DB)
• B - Seated Reverse Flyes (Light DB)
• C - Decline Push-Ups (optional opposite hand to foot taps in between push-ups)
• D - Speed Piston Front Raises (Light DB)

• Down Dog Push-Up to Plyo Push-Up
• Band Pull-Aparts (Light/Med Band)
• Low Plank Saw

• Child’s Pose with hands on foam roller
• Camel