Shoulders on Fire

Warm-up

• 16 PVC passes
• 10 DB Bench Press (35#)
• 10 DB Fly (20#)

Chest

3 Sets

• 10 DB Bench Press (60# DBs)
• 10 DB Fly (35# DBs)
• MAX Plate Press (35#)

This added up quick. Got 20-20-10 for the plate presses.

3 Sets

• 20 Band Chest Fly (reds)
• 10 Batwing Fly (12-15-15# DBs)

Conditioning

20:00 EMOM (alt)

• 40s Sandbag Bearhug Hold (100#)
• 15 Burpees
• 40s Double DB Overhead Hold (35# DBs)
• 60 Double Unders

Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!

Midline

4 Rounds

• 40 OH Hollow Flutter Kicks (20# KB)
• 30 Reverse Crunch
• 20 Russian Twists (45# plate)
• 10 PVC Sit-ups

This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.