Warm up, mobility (10 min)
A. Bench Press wide grip – 1 rep max (12 min)
1. GHD Sit ups – 3 x max reps (to be performed between sets of bench press)
B. Seated dumbbell Shoulder press- 3×8 reps (5-7 min)
C. Decline dumbbell Rollback Extensions – 4×10 reps (5-7 min)
D. Conditioning Workout
Complete for time:
500 meter row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-ups
E. 200 Banded Tricep Pushdowns