3 rounds, for quality:
10 reps alternating scorpion stretch
10 reps table top stretch
10 reps per side, side-lying press

3 sets, heavy across:
8 bar dips
90-seconds rest between sets
*Adjust the difficulty to something that feels like an 8-10 rep max for all 3 sets

3 sets, heavy across:
8-10 reps per arm single-arm dumbbell bench press
10 plate pull-overs
60-seconds rest

6 sets:
30-seconds TRX or ring fallouts
30-seconds rest

Posted by Jeremy Meredith

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