Run 400
2 ROUNDS
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Banded Pull Aparts x 10
Face Pulls x 10
Inchworm x 10
Every 3 Minutes (5) Sets:
5 Bench Press
5 Chin-Up (weighted if possible)
8-10 DB Reverse Flyes
Every 3 Minutes (3) Sets:
All with the same weight:
Strict Shoulder Press 6-8
Push Press till Failure
Push Jerk till Failure
Every 3 Minutes (5) Sets:
Weighted Bench Dips 6-8
Barbell Curl 6-8
Single-Arm Overhead Tricep Ext. 6-8
Every 3 Minutes (3) Sets:
Bird Dog DB Row 6-8
Banded Dead Bug 10-12
Single-leg Glute Bridge 6-8 (3 second hold at the top)