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.
- Overhead band, cable, or TRX triceps extension x 10-12
- Triceps dips (bodyweight or dip machine) x 10-12