Attach band at eye level then perform 10 reps of each: - Face Pulls
Attach the band at knee level the perform 10 reps of each: - 90/90 (arms straight out to side but bent to 90 degrees – Rotate the wrists from shoulder height to upright and back)
- “W” to “Y” then extend to the front
Then… Spidey Crawl
Pec Stick or Medicine Ball Carry (arms out front at 90 degrees – squeeze the pecs to hold the stick/ball with active IT)
Strength: Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps
Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Workout: Five rounds for time of: 12 Alternating Pistols 9 Dumbbell Push Presses (22,5-25Kg/10-17,5Kg) 6 Strict Handstand Push-Ups