Photo May 20, 11 33 40 AM

Warm Up
3 Rounds
4 Band Scarecrow
8 Scap Push Ups
4 Pillar to Plank
8 Pause Hip Bridges

2 Rounds
1 Min Plate Press hold and Extension
:30 Rest

Strength
Close Grip* Bench Press/ Floor Press (30 Min)
Prep: 1×10 w/ bar, 3×5 working up
Work: 4×5 at same weight
Follow each work set with 10 Single Arm DB Rows/side (as heavy as possible)

Met Con
For time (12 min cap)
40 Single Arm DB Push Press (switch arms every 5 reps)
20 OH Plate Sit Ups
40 Push Ups
20 OH Plate Sit Ups
40 Single Arm DB Push Press (switch arms every 5 reps)

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