Workout of the Day
Warm Up
3 min bike - build intensityThen...
2 rounds:
10 banded face pulls
10 banded upright rows
10 banded pull a-parts
10 banded pass through
10 banded strict press
10 banded external rotation
Then...
2 rounds:
5 single arm dumbbell push press
20 plank shoulder taps
Lifting
Every 3 min for 5 sets:6 tempo dual dumbbell push press - AHAP
100ft dual dumbbell overhead carry
-Lower for 3 seconds on each push press
12172025
2 sets for total time:18/12 cal bike
6 wall walk
-rest 1:00-
15/10 cal bike
5 wall walk
-rest 1:00-
12/8 cal bike
4 wall walk
-rest 2:00-
Cool Down
2 min prone crossbody shoulder stretch4 min wall v-sit stretch