Pallof Series

Chest & Shoulders

3 Sets

  • 12 Bench Press (135#)
  • 12 HR Push-ups

3 Sets

  • 10/10 Static Incline DB Bench Press (35#)
  • 10/10 Static DB Lateral Raise (8#)
  • 10 Double DB Lateral Raise

3 Sets

  • 10 Parallete Push-ups w/ Feet on Bench
  • Banded Fly (green)
  • Seated Cuban Press (55-45-35#)

Midline Conditioning

4 Rounds

  • 230m Run
  • 12/12 Banded Rotations
  • 12/12 Pallof Raises
  • 12/12 Pallof Presses
  • 12/12 Pallof Circles

I used purple tubing. That was a lot of reps!

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

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.