Tuesday
Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Single-Arm Kettlebell Thrusters x 10 per side
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Banded Overhead Triceps Extensions x 30 reps @ 1010
Station 4 – Farmer’s Carry x 100 Feet (heavy!)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Weighted Pull-Ups (35/25 lb DB)
6 Push-Ups on Dumbbells
9 Dumbbell Squats
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