Equipment: Heavy DBS (chest press), Med DBS (Shoulder press), Light band (front/lat raises)
Timed Rounds: 30 sec / 10 sec rest x 3 sets (with 45 sec plank in between each set) = 12 min
Group 1:
Incline chest Press (set up reebok benches heavy DBS)
Incline band flys (put light/med band under reebok benches)
*In between each set both groups hold a low plank saw for 45 sec and when the groups switch in between each set they complete 45 sec V-ups. This allows them to rest during the bigger lifts.
Group 2:
Piston shoulder presses (med DBS)
Chest fly (lie on the floor med DBS)
Ladder x 6 min: 2,4,6,8 on each side
Single arm chest press to snatch
*When finished with 8 reps each side: band front raises x 10 and band lateral raises x 10 for speed repeated until 6 min is up (light/med band)
*When finished with 8 reps each side: band front raises x 10 and band lateral raises x 10 for speed repeated until 6 min is up (light/med band)
4 Min Round:
Plyo pushups x 10
Band pull aparts x 10 (light/med band)
Recovery: Bands with handles
- Chest and Shoulders
- Hamstrings and Adductors/ IT
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