WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Face Pulls
-into-
3 sets:
45-second Ski (or Row)
5 Bench Press (Build across
sets)
10 Bird Dogs
5 Downward Dog/Seal Pose
STRENGTH -
5 sets of 5 Bench Press
@70% of Heavy Single
(Week 1)
* Complete a set on the 2
minutes *
WORKOUT PREP -
2 sets:
5/4 Calorie Ski (or Row)
3 Push Ups
WORKOUT - Deviled Eggs
Freedom (RX’d)
2 sets
27-21-15 (21-16-12 for women)
Calorie Ski or Row
Push-Ups
-Rest 5:00 between sets.-
(the female reps apply only
to the calories)
* Repeat from March 1st,
2023
MOBILITY -
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball
smash (each side)