1 banded extension – 10 reps
2 banded close grip push-up – AMRAP
3 (drop) banded extensions – AMRAP
4 (drop) banded close grip push-up – AMRAP
5 extensions – AMRAP
6 close grip push-up – AMRAP
1-2 rounds, 90 seconds rest between rounds
A1 rack chins (BW) – AMRAP
A2 rack chins (BW) feet on floor – AMRAP
A3 DB rows – 15 reps*
A4 DB RDLS – AMRAP
1-2 rounds, 90 seconds rest between rounds
*rest pause to 15 reps total. Hit 5 reps, stand of tall, take a few deep breaths, then repeat 2 more times before moving on to RDLs
A1 standing calf machine – 20
A2 standing calf raise (BW) – AMRAP
A3 standing calf raise (on the floor) – AMRAP
A4 stupid walk – 60 seconds total
1-2 rounds, 90 seconds rest between rounds
A1 DB fly (top Iso) – 5 reps
A2 DB fly (bottom ROM) – AMRAP
A3 DB chest press – AMRAP
A4 push-ups – AMRAP
1-2 rounds, 90 seconds rest between rounds
*5 second holds into the pad at top
A1 bent over Tbar rows – 10-15 reps
A2 Tbar shrugs – 10-15 reps
A3 Tbar RDLs – 10-15 reps
A4 Tbar shrugs – 10-15 reps
A5 high rows – 10-15 reps
1-2 rounds, 90 seconds rest between rounds
