Warm up:
2 Rounds:
15-sec Hollow Body Hold
10 Scap Push-Ups
10 Push Up + Downward Dog
30-sec Bird Dog hold, (right and left)
Strength: Bench Press
1x10 @ 60%
1x10 @ 65%
1x8 @ 70%
1x8 @ 75%
Bicep Curls : 3x10
Tricep Ext : 3x10
Conditioning:
3 Sets (Each Set is 4 Rounds)
2 Wall Walks
8 Push Ups
16 Air Squats
Rest 1 Minute Between Sets
(So you will do 4rds of 2,8,16 then rest 1 min. You will repeat that for 2 more sets. )
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