Warm up
3 rounds
:25 straight arm lat pull downs
:25 shoulder pass through w/pvc pipe
3 rounds
:25 inchworms
:25 db front raises (light)
3 rounds
:25 db flys (light)
:25 db pullover
3 rounds
:25 push up w/shoulder tap
:25 sea turtles
Workout
1 round
:45 plank
5 rounds
:25 incline bench press
:35 rest
1 round
:75 db bent over row (moderate weight)
:45 side plank (1 side only)
4 rounds
:30 rest
1 round
:75 seated row (max reps)
:45 side plank (1 side only)
4 rounds
:35 neutral grip db bench press
:25 rest
1 round
:75 lat pull-down (max reps)
:45 side sit up (1 side only)
3 rounds
:40 hr push up
:20 rest
1 round
:75 lat pull-down w/underhand grip
:45 side sit up (1 side only)
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