8d • 🏋️ Today's Training
Day 1 of program
Improve thoracic mobility, restore scapular mechanics, increase boxing performance,
Dynamic Warm-Up: Foam Roll T-Spine (8 reps), Wall Slides (12), Serratus Wall Slides (10),
DAY 1:
Band ER at 90° (12/side), Light Shadowboxing (2 rounds)
• Neutral Grip DB Bench – 4x6
• Chest Supported Row – 4x8
• Half Kneeling Landmine Press – 3x8/side
• Face Pull + ER – 3x12
• Prone Trap 3 Raise – 3x10
• Scap Push-Ups – 3x12
• Metabolic Circuit (4 Rounds): 30s Battle Ropes, 10 Push-Up to Shoulder Tap, 30s Bike Sprint,
60s Rest
5
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Day 1 of program
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Build strength, improve conditioning, and develop the discipline to perform in training and life.
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