Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps

Then…

A.
Three sets of:
Dumbbell Bench Press x 8 reps @ 20X1
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
30 Lateral Jumps Over Parallette
20 Push-Ups
10 Strict Pull-Ups

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Dan Greyman
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Dan Greyman

A.
Bench @ 20kg – 25kg 27.5 kg went to light early.
B.
Total rounds: 4