Body By Bands & Dumbbells

Upper Body

Mobility:

A1. Shoulder CARS x 2-4 each way

A2. Quadruped Thoracic Rotation x 10 per side

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

Warm-up:

B1. Kneeling Push Up x 10-20

B2. Prone Cobra Extension x 10-20

B3. Banded Wood Chop x 10-15 per side

*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 Bench Press x 10-15

C2. Bench Supported Dumbbell Row x 10-15 per side

*3 rounds of C’s with 60-90 seconds rest after each

**Perform all moves at 7/10 RPE

Strength B:

D1. Dumbbell Pull Over x 10-15

D2. Half Kneeling Single Arm Dumbbell Hammer Press x 10-15 per arm

*3 rounds of D’s with 60-90 seconds rest after each

**Perform all moves at 7/10 RPE

Conditioning:

E1. Sprawl x 5-10

E2. Bicycle Kick x 10-20 per side

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

Cooldown:

F1. Switch Grip Lat Stretch x 60 seconds per side

F2. Floor Chest Stretch x 60 seconds per side

*1-2 rounds of F’s to finish