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Block 1: 25 mins
Complete the flat bench chest press sets and reps. When done, choose whether you want to do the lifting option or the metcon option.
Block 2: 5 mins
Complete as many step over the bench pushups as you can in the given time. Take a 1:00 rest when the time is done.
Block 3: 16 mins
For this block, follow the given interval times of aerobic exercises as they are written.
Warmup — Banded Rotator Cuff/Band PullsWarmup — Banded Rotator Cuff/CheerleaderWarmup — Banded Rotator Cuff/External RotationWarmup — Wall Mobility/Internal RotationWarmup — Miniband Tempo PressesWarmup — S/A Chest ActivationDumbbell Chest PressDumbbell Incline PressDumbbell Fly PressDumbbell Decline PressDumbbell Triceps PressPush Up
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