Upper Body:
Tip: Cooldown
Although it is easy to skip the cool-down, think of this training section as your daily insurance payment. A little investment now can save you from a worse injury happening later down the line
Station 1: 10 min
4 working sets
10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left
Station 2: 10 min
5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row
Station 3: 10 min
3 sets
15 Deficit push up
12 bend over reverse fly
12 Standing DB front raise
Station 4: 10 min
EMOM-AMRAP 45 sec
EMOM
45-sec-Weight Plate Russian Twist
rest 15 sec
45-sec-Side Leg Raises(switch half way)
REPEAT
