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Block 1: 22 mins
Complete the given sets and reps for the flat bench chest press. When done, use the remaining time to workout through the METCON going up by 15 seconds each round. If you have been completing the cycle week after week, this is your chance to complete your 1 rep max and see where you have improved from the beginning.
Block 2: 20 mins
For this block, you will complete an EMOM for each exercise in number order. The 5th exercise is optional you can choose to do it or skip it. Cycle through the exercises until you reach 16-20 mins
Warmup — Banded Rotator Cuff/Band PullsWarmup — Banded Rotator Cuff/CheerleaderWarmup — Banded Rotator Cuff/External RotationWarmup — Wall Mobility/Internal RotationWarmup — S/A Chest ActivationWarmup — Miniband Tempo PressesDumbbell Chest PressKnees to BowsV-UpSingle Leg V-UpHigh PlankDumbbell Incline PressPush UpDumbbell Incline Tricep PressSingle Arm Dumbbell Devil Press
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