Warm up: Attach band at eye level then perform 10 reps of each:
- Face Pulls
 Lat Pull-Downs 
Single-Arm Rows 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 Hip Bridges 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 Postworkout: Your choice