Wednesday
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 – Single-Leg Glute Bridges x 10 each leg
Station 3 – Dead Bugs x 10-12 reps
Then…
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Alternating Dumbbell Bench Press x 6-8 reps each arm @ 20X1
Station 2 – Landmine Row x 6-8 reps each arm @ 2111
Station 3 – Hollow Rocks or Hold x 60 seconds
B.
Three rounds for time:
18 Kettlebell (or Dumbbell) Push Press
18 V-Ups
18 Push-Ups
Boom Lite
Same as above.
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