A. 3 Sets – Focus on control of each movement – move s!low and deliberately!
6-8 Half Kneeling Bottom Up KB Press/arm! rest 30sec!
12 Lateral Band Walks!
12 Scapular Push Ups on Elbows! r!est 60sec!
A1) Dumbbell bench Press: (semi supinated grip) 40X1; 6-8reps; rest 60sec x 3!
A2) Dual Dumbbell Prone Row: 2111; 6-8reps; rest 60sec x 3 sets!
C.C) 5 Sets Not for Time: !
30sec Wall Sit!
10 Push Ups @ 2111 tempo!
30 Double Unders!
rest 60sec between sets
Source: Workout Of The Day
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