Combine Prep > Week 7
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:
Perfect Bench (Prep) 3x5-8
*Rest 1-3 min between each set
*Perform perfect form reps
Set 1: 5-8 @ 40%
Set 2: 5-8 @ 50%
Set 3: 5-8 @ 60%
ROUND 1 (3x): *superset the following exercises
Hammer Alt. Pulldown x8/e
Plate-Loaded Bench Dips x15-20
Mini-Band Lateral Hand Walk x8-12/e
ROUND 2 (3x):
*superset the following exercises
Chain Front Raise (Hold) x(:30)
Landmine 1/2-Kneeling SA Press x6-8/e
DB Chest-Supported Row 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/Pull x(:60)
D. Treadmill Hand-Walk x(:45)
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