Warm-Up | Fitness
Two sets of:
Row x 250m
Plank Shoulder Taps x 20 reps

Followed by…

Two sets of:
Single Arm L-Seated Dumbbell Press x 8 reps per side
Dumbbell Floor Press x 16-20 reps
*use a lighter warm-up weight for these movements

Then…

A.
Three sets of:
Incline Alternating Dumbbell Bench Press x 10 reps each arm @ 20X1
(place a med ball under your scapulae; keep one arm fully extended while the other descends and presses)
Rest 15 seconds
Band-Resisted Push-Ups x Max Reps
https://youtu.be/HljebE1YDs4
Rest 60 seconds
Band-Resisted Dumbbell Row x 10 reps each @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or L-Seated Dumbbell Press
6 Burpee Box Jump or Step-Overs
12 Kettlebell Swings

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Emma
Emma
January 9, 2024 2:12 pm

4+4

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