Pot of Gold

Pot of Gold

STRENGTH

1. Band assisted chin-up

3-4 x 8-10

Rest 2 minutes

Suggested filler: Bird dog 6-8 RL

2. Incline dumbbell neutral grip bench press

3 x 6-8

Rest 2 minutes

Mobility filler: Dead bug 6-8 RL

3A. Short seated single arm band row

3 x 10-12 RL

3B. 1.5 push-up

3 x 8-10

Rest 1 minute

4A. Band chest fly

3 x 10-12

4B. 1-racked + suitcase carry

3 x 20-30 seconds RL

Rest 1 minute

IF TIME CORE AND SHOULDER FINISHER:

Set a timer for 5-6 minutes and see how many times you can complete the superset, resting as needed.