UPPER BODY / CORE / CONDITIONING
WORKOUT
Circuit A – 5 Rounds
1-3 minutes REST in between rounds
- High Band Chest Fly x 12-15
- Dips x 10 (dip station or bench)
- Hand-Release Push Ups x 10-12
Circuit B – 5 Rounds
1-3 minutes REST in between rounds
- Pull Up x 10
Alt: Band-assisted Pull Up - Straight Arm Band Pulldown x 12-15
- Side Plank with Rotation x 10 (per side)
For challenge, add a 5lb or 10lb DB
Circuit C – 5 Rounds
1-3 minutes REST in between rounds
- Hands Elevated Push Up x 10-12
- Low Cable Chest Fly x 12-15
- DB Rolling Tricep Extension x 10-12
Finisher – 4-20-10
(total time 6 minutes)
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Perform exercise 3 for 20 seconds followed by 10 seconds of rest. Repeat for 4 sets with no rest between sets.
- Battle Rope Single Arm Waves (right side)
- Battle Rope Single Arm Waves (left side)
Alt: Alternating Single Arm Band Pulldown (Heavy Band) - Burpees
WARM UP
- Bike / Row – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor 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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