FITNESS
Warm-Up.
One set of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Followed by…
Two sets of:
PVC-Weighted Cross-Bench Pullover x 8 reps
PVC Fold-to-Hold x 5 reps, 5 second hold each
Prone Plank x 45 seconds
Then…
A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Banded Face Pull to Overhead Press x 10-12 reps @ 3120
Rest 45 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Stationary Dips
9 Push-Ups
12 Jumping Squats