Warm-Up
3-4 rounds of:
30 seconds of Fast Feet
30 seconds of Punch Forward
30 seconds of Walkouts
Activation & Mobility
8–10 repetitions of Band Pull-Apart
8–10 repetitions of Dead Bugs
3 repetitions on each side of Thoracic Rotations (Open Books)
8–10 repetitions of Light Bent-Over Row
8–10 repetitions of Light Overhead Press
Weights
3–4 sets of:
8 repetitions of Barbell Bench Press
10 repetitions of Dumbbell Push Press
12 repetitions of Bent Over Row
Stretches
Hold each stretch for 20-30 seconds
