Combine Prep > Week 1
WARMUP (1x): Band Overhead Fly x12-15
DB Half-Circle x10
Band Iso-Squat Scaption x12-15
Pull Up Scaption x6-8
Cable-X Pull-Apart x12-15
Cable External x10/e
Bosu Push Up x15-20
FOAM ROLL:
BENCH PRO:
Semi-(AMRAP) Bench Press 3x15+
*Rest 3-5 min between each set
*Maintain equal velocity each rep
Set 1: 15+ @ 50%
Set 2: 12+ @ 60%
Set 3: 8+ @ 70%
ROUND 1 (3x): *superset the following exercises
N-Grip Pull Up x(AMRAP)
Cable Tricep Extension x15-20
DB Front-To-Lateral Raise x6-8
ROUND 2 (3x):
*superset the following exercises
Push Up W/ Chains x15-20
Cable 1/2-Kneeling SA Row x6-8/e
Hammer R-Facing Shoulder Press x8-12
CARDIO CHOICE (1x):
*choose one of the following
A. Concept-2 Row x(3:00)
B. Concept-2 Skierg x(1:45)
C. Rope Climber x(:60)
D. Treadmill Hand-Walk x(:45)
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