Warm Up
3 Rounds
6 Band Scarecrow
6 Band Pull Aparts
6 Alt T Push Ups
6 Pillar to Plank

2 Rounds
1 Min Med Ball Pec Hold and extend
1 Min Pause Hip Bridges

Close Grip Bench Press (30 min)
Prep:1×10 w/bar, 6-6-4-4 working up
Work: 6×4 at same weight

Met Con
AMRAP 12 Min
50 Burpees
40 Single Arm DB Push Press (switch arms every 5 reps, use ~25% of weight in CGBP)
30 V-Ups
20 Push Ups
10 Plate Get Ups (45/25)

3 Rounds NFT
5 Prone Plate Retract and Press
10 DB Powell Raises/side
25 Band Tricep Press Downs

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