Combine Prep > Week 3
WARMUP (1x):
Band Overhead Fly x12-15
DB Half-Circle x10
Band Iso-Squat Scaption x12-15
Pull Up Scaption x6-8
Cable-X Pull-Apart x12-15
Cable External x10/e
Bosu Push Up x15-20
FOAM ROLL:
BENCH PRO:
Bench For-Time (w/ Bands) 3x(:12)
*Rest 3-5 min between each set
*Sets 1-2 performed with band
Set 1: (:12) @ 40% (w/ Band)
Set 2: (:12) @ 50% (w/ Band)
Set 3: (:12) @ 60%
ROUND 1 (3x):
*superset the following exercises
N-Grip Pull Up x(AMRAP)
Cable Tricep Extension x15-20
DB Front-To-Lateral Raise x6-8
ROUND 2 (3x):
*superset the following exercises
Push Up W/ Chains x15-20
Cable 1/2-Kneeling SA Row x6-8/e
Hammer R-Facing Shoulder Press x8-12
CARDIO CHOICE (1x):
*choose one of the following
A. Concept-2 Row x(3:00)
B. Concept-2 Skierg x(1:45)
C. Rope Climber (Low Int.) x(:60)
D. Treadmill Hand-Walk x(:45)
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