Warm up
3 rounds
5 pvc shoulder pass throughs
10 band pull aparts
3 rounds
12 pvc wide arm behind the head shoulder press
12 banded chest flys
3 rounds
:25 inchworm
:25 superman
3 rounds
:25 t bar push up
:25 windmill (alternating toe touch from back)
3 rounds
15 push ups
150 m row
Workout
4 rounds
:40 db push up w/ renegagde row
400 m row
4 rounds
:40 db hex press
40 m sled push
4 rounds
:40 db bench on bosu ball
:40 bosu ball plank
:40 rest
4 rounds
:40 db flys on bosu ball
:40 trx rows
:40 rest
4 rounds
:40 cable tricep push downs
200 m underhand row
4 rounds
:40 overhead tricep extensions
:40 barbell curls
:40 rest
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
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