Body By Bands & Dumbbells

Mobility:

A1. Quadruped Thoracic Rotation x 15 per side

A2. Cat Cow x 15

*2 rounds of A’s with minimal rest after each*

Warm-up:

B1. Kneeling Push Up x 10-15

B2. Prone Cobra Extension x 10-15

B3. Hollow Body Hold x 30-45 seconds

*3 rounds of B’s to warm-up with as little rest as possible*
**Perform all moves at 6/10 RPE**

Strength A:

C1. Dumbbell Hammer Press x 10-15

C2. Bent Over Dumbbell Row x 10-15

*3 rounds of C’s with 60-90 seconds rest after each*
**Perform all moves at 7.5/10 RPE**

Strength B:

D1. Dumbbell Floor Press x 10-15

D2. High Plank Dumbbell Row x 10-15 per arm

*3 rounds of D’s with 60-90 seconds rest after each*
**Perform all moves at 7.5/10 RPE

Conditioning:

E1. Dumbbell Under Switch x 10 each way

E2. Bear Crawl x 10-20 fwd + back

*7 minutes of E’s as many rounds as possible at 7/10 RPE (AMRAP)

Cooldown:

F1. Floor Chest Stretch x 60 seconds per side

F2. Half Kneeling Lateral Line Stretch x 60 seconds per side

*1-2 rounds of F’s to finish