UPPER BODY – PUSH/PULL
WORKOUT
STRENGTH CIRCUIT – 4 Rounds
3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.
- Chaos BB Bench Press x 8 (Heavy, not max)
- Dips x 10
MOVEMENT CIRCUIT – 6 Rounds
Complete all exercises in the circuit, with as little rest as possible between exercises, that is 1 round. Complete 6 rounds. Rest 1-2 minutes between rounds.
- Alternating DB Hang Clean + Press x 6 (each arm)
- DB Bent Over Row x 6
- Glute Bridge DB Floor Press x 6
- Alternating Hammer Curls x 6 (each arm)
- Anti-Extension Dead Bug
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
