01.10.2019
Warm up:
| Tabata alternating: 4x |
| Push up (slow and controlled) |
| Banded pull apart (across chest) |
| Rest 1:00 |
| Tabata alternating: 4x |
| Ring row (slow and controlled) |
| Scapular pull ups |
Strength:
| 6 Rounds: |
| 15 Bench press (Unbroken)* |
| 15 DB reverse fly (across) |
| Rest 2:00 |
| reduce load each set by approx. 5% |
Conditioning:
| 4 Rounds: |
| 1:00 max calorie row |
| 30sec Rest |
| 1:00 max reps Rope climbs |
| 30sec Rest |
Recovery:
| Banded overhead distraction 2:00/ |
| Banded posterior chain floss 2:00/ |