September 6th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Strength

Bench Press

5x5

s/s (superset)

Chin Ups (weighted)

5x5

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Paddle Shifter

AMRAP 15

400m Run

20 Air Squats

10 Pull Ups

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Cool Down

400m Easy Walk (or distance you ran in the workout)

Calf Stretch 1min/side

Athlete's Choice (choose an area that needs work) 1-2mins

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Accessory

3-4 Sets

The Gun Show

10-15 Hammer Curls (or any object curl)

10-15 Banded Tricep Push Downs (or close grip pushups)

10-15 Banded Crunches (Weighted Sit Ups)