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WARM-UP
1x
MINI-BAND
LATERAL HAND-WALK
1
15/e
...
...
VIPER-X
SA ROW W/ REACH
2
10/e
...
...
MOBILITY STICK
CHEST-SUPPORTED BEHIND-THE-NECK PRESS
3
12
...
...
ENDLESS ROPE
PULL DOWN (FOR TIME)
4
25
...
...
CABLE
LATERAL TRANSITION-TO-PUNCH
5
5/e
...
...
FOAM-ROLL
T-SPINE
6
(:45)
...
...
FOAM-ROLL
CHEST
7
(:30)/e
...
...
INCLINE
SHOULDER TAP-TO-PUSH UP
8
10
...
...
QUADRUPED
T-SPINE REACH-THRU
9
6-8/e
ROUND 1
3x
DUMBBELL
BENCH PRESS
1
5-8
...
...
BAND-RESISTED
SEATED PULLDOWN
2
12
...
...
PARTNER/WALL
EVEN STANCE LATERAL-TOSS
3
3/e
ROUND 2
3x
DUMBBELL
FRONT-TO-LATERAL RAISE (DROP-SET)
1
5,4..1
...
...
CABLE
PULLOVERS (ROPE)
2
8-12
...
...
VIPER-X
LOW-ROW (5-CT ECC.)
3
10
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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