IMG_0271

Warm Up

3 Rounds
6 Dolphin Push Ups
12 Hip Bridges
6 Spider Lunge w/ Reach Up
12 Band Pull Aparts

Strength
Floor Press (25 min)
Prep; 1×5 w/ bar, 3×3 working up
Work: 4×5 at same weight
Follow each work set with both:

5 Prone Plate Retract and Press
10 DB Bent Over Rows

Met Con (10 Minute Cap)
Run 175 M
21 Push Ups
Run 175 M
18 Push Ups
Run 175 M
15 Push Ups
Run 175 M
12 Push Ups
Run 175 M
9 Push Ups

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