FITNESS
Warm-Up.
Two sets of:
Plank Shoulder Taps x 30 seconds
Up Dog and Down Dog Stretch, alternating between the two as you wish x 30 seconds
Batwing Extensions x 30 seconds
Followed by…
Two sets of:
Empty Barbell or Dumbbell Floor Press x 12-20 reps
Empty Barbell or Dumbbell Bent-over Row x 12-20 reps
Then…
A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds
B.
Five rounds for time of:
6 Renegade Rows
9 Strict Handstand or Piked Push-Ups
12 Dumbbell Push Presses