Monday 10/15/18 : Chest & Shoulders : Stability & Endurance

Equipment: Mat, Bench, Medium DB, Light DB

Timed: 30 sec x 3 Rounds = 6 min

• 1-Arm Bench Press (Hold other arm Up) Medium DB
• Opposite Arm Medium DB
• Regular Bench Press Medium DB
• Leg lifts (get hips off bench)

Timed: 40 sec x 3 Rounds = 6 min

• Shoulder External Rotation VIDEO Light DB
• Lateral Raise Pulse Light DB
• Bent Over Back Fly Light DB

EMOM 5 min = 5 min

• Push-up Variations x 10, 8, 6, 4, 2 (Advanced 20, 18, 16… )
• Plank Variations x ROM

Timed: 60 sec x 2 Rounds = 4 min

• 1-Arm Shoulder Press to Windmill VIDEO Medium DB
• Opposite Arm