Week 3 | Workout #12 | Chest Day

Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize

Part 2] Complete Full Body Mobility video

Part 3] Complete upper body activation video

4.1- HEAVY | 4 sets of 4-6 reps: Incline Chest Press

4.2 MODERATE | 3 sets of 10-12 reps: Incline Push-Ups

4.3 LIGHT | 3 sets of 20 reps: Banded unilateral Chest Flys (each side)

Part 5 | Complete the following chipper for time:
- 50 Alternating KB Swings
- 40 Lateral Lunges [weighted or unweighted]
- 30 Russian Twists [weighted or unweighted]
- 20 Sprawls
- 10 Man Makers
- 600m Run/Row or 20 Burpees
- 10 Man Makers
- 20 Sprawls
- 30 Russian Twists [weighted or unweighted]
- 40 Lateral Lunges [weighted or unweighted]
- 50 Alternating KB Swings

Hannah’s time: 19:10
35lb swings
20lb man makers
35lb barbell lateral lunges
18lb KB Russian Twists
600m run