WARM-UP -
3:00 Machine
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press
(each side, moderate)
5 Single Arm Ring Rows
(each)
WORKOUT PREP -
2 sets:
5 Bench Press (build in
weight)
5 Bent Over Banded Rows
WORKOUT - “You’re Tiny
Avenger!”
Freedom (RX’d)
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
(KG conv: 61/38)
* Note: each set is 3 rounds,
with athletes performing 9
rounds total.
ACCESSORY
4 sets
15 Seated Dumbbell Curls
(light/moderate)
15 Seated Double Dumbbell
Tricep Extensions (light/
moderate)
-rest as needed b/t sets-
MOBILITY -
1 min lacrosse ball pec smash
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)