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. Banded Pull Apart 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. Split Stance Hand Supported Dumbbell Row x 10-15 per arm

C2. Dumbbell Floor Press 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. Banded Pull Down 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 7.5/10 RPE

Conditioning:

E1. Banded Palloff Press x 10-15 per side

E2. Reverse Burpee x 10

*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