Mon Workout...metabolic/chest/back(rubberband speed reps)

DWU

5 Rounds
20 yd. forward run to 20 yd. backpedal         5x (continous)
10 yd. lateral shuffle and back                      5x (continous)
10 Burpees
15 Elbows to knees crunches
10 Oblique crunch (each side)


Chest

Shoulder harness warm-ups

Barbell Rubberband Bench Press           15/12/10/7 speed reps
DB Incline Press                                      15/12/10/7
Push Ups                                                   15/12/10/7

Back

Barbell Rubberband Bent Rows (supinated/underhand grip)           15/12/10/7 speed reps
DB Bent Wide Rows (pronated/palm down)                                      15/12/10/7
Empty Hand Deadlifts (toe touches)                                                  15/12/10/7 speed reps

Stretch