Warm up
3 rounds
5 shoulder passes with pvc pipe
5 good mornings
5 bird dogs (each side)
3 rounds
:25 high plank
:25 db flys (light)
:25 db hex press (light)
3 rounds
:25 Barbell bench press (bar only)
:25 Db flys (moderate)
:25 db upright rows (very light)
Strength
5 rounds
10 barbell bench press (moderate weight)
:60 rest
5 rounds
12 incline dumbbell bench press
12 db side bends
5 rounds
12 machine chest press
12-25 seated knee-ins
3 rounds
:30 cable tricep push downs
Conditioning
5 rounds
:30 sled push (heavy)
:60 rest
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