Day 2
Warmup
3 rounds
15/12 Cal Row
10 Single Arm Kneeling Dumbbell Press
15 Banded Face Pull
10 Toe Up RDL
Strength
Push Press 1 x 10
Push Press 1 x 10
Push Press 2 x 10
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Strict Press
Build to a 10 Rep Max
+
3 x 10
Take 1:30 - 2:00 rest between all of your sets
MetCon
4 Rounds for Time
25/18 Cal Fan Bike
10 Sandbag/ DBall Cleans 100/70
Accessory
Band Assisted Strict Pull-Up
4 x 20
*On these, you should not be bouncing up and down. The band is there to help you do the set unbroken but it is still WORK.
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Tricep Extension
4 x 15 + Banded Burnout
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Reverse Hyper
4 x 15
*These don't need to be heavy
Bonus
40:00 - Zone 2 Spin Bike or Run