UPPER BODY / CONDITIONING / CORE
WORKOUT
Full upper body workout with high reps and shorter rest periods. Maintain a challenging yet achievable weight.
Circuit A – 5 Rounds
1-2 minutes REST in between rounds
- Band Lat Pulldown x 12-15
- KB Deadlift Burpee x 10-12 (Medium+)
Alt: DB Deadlift Burpee
Circuit B – 5 Rounds
1-2 minutes REST in between rounds
- Seated Band Row x 12-15
- Lateral Band Walk w/Biceps Curl x 10-12 (Medium)
- :30 sec Sprint
Circuit C – 5 Rounds
1-2 minutes REST in between rounds
- DB Clean to Overhead Press x 10-12 (Medium)
- Rear Delt Raise x 10-12 (Medium)
- :30 sec Sprint
FINISHER
Complete 1 round of the following exercises as quickly as possible.
- Band Face Pulls x 100
- Band Straight Arm Pull downs x 100
- Band Standing Press x 100
WARM UP
- 1-2 minute Jump Rope
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Lunge with Scaption x 10 (each side)
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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