Warm-up: 2rds (30 sec each)
- Seal Jacks
- PVC Pass Through
- Groiners w/ T-stab
- Push Through Push-up
- 1:30 Jump Rope
Partner Workout: Move quickly, support and spot each other at all times
- Bench Press: 5 sets of 8reps + 2 set of 3
- Chin-ups: 32 Reps – 4 sets or less
- Bumper Plate Forward Raise – 4 sets for 8 reps + Max reps Inverted BB Rows
Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.
Finisher: 4rds 25/10 Non-stop
- *Single Arm Band Row
- KB Shoulder Pass
- Squat Thrusts
* Fasten band to Rig takecan athletic stance and wrap the band around your hand and pull the band until your hand is at your side. Switch sides each rd.