UPPER BODY DYNAMIC EFFORT
STRENGTH – 5 Sets
- Single Arm Landmine Push Jerk x 3 (each side. Medium)
Rest 60 secs between sets. These should be explosive reps.
MOVEMENT CIRCUIT 1 – 4 Rounds
2-3 minutes rest between circuits
- DB Floor Press x 6 (Heavy)
- Single Arm DB Row x 10-12 (each side. Medium)
MOVEMENT CIRCUIT 2 – 3 Rounds
60-90 seconds rest between circuits
- DB Push Ups x 12-15
- Pull Up x 5
- Static Lunge Band Rotations x 10 (each side)
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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