UPPER BODY / CORE
WORKOUT
Circuit A – 5 Rounds
2-3 minutes REST in between rounds
- Bridge 2-for-1 DB Floor Press x 10
- Incline Single Arm DB Chest Fly x 8-10 (each arm)
Circuit B – 5 Rounds
2-3 minutes REST in between rounds
- Strict Overhead BB Press x 10
- DB Shrug x 10
- Drop Step OR ISO Lunge w/ Band Rotation x 15 (each side)
Circuit C – 4 Rounds
1-2 minutes REST in between rounds
WARM UP
- 1-2 minute Jump Rope
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Lateral Band Walk x 15 (each Side)
- 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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