4 Rounds. Rest 60-90 seconds between rounds.
Close Grip Bench Press - 5 Reps
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. If reps are designated, get reps within 40-seconds, any left-over is rest. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 7. Go through 3x).
1. Cookband 1-Arm Push Up Right (use multiple Cookbands if necessary).
2. Cookband 1-Arm Push Up Left (use multiple Cookbands if necessary).
3. Duckwalks on Turf (forwards and backwards)
4. Overhead Cable Tricep Extension
5. Lunge Iso Hold Right
6. Lunge Iso Hold Left
7. Push Up Plank Shoulder Taps
Extra Station ADDED Instead of Finisher (make sure SecondsPro is updated to have 7th Station).