burpee

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

2 Rounds
1 Min Med Ball Pec Hold and Extension
1 Min Band Face Pulls

Strength
Bench Press (25 Min)
Prep: 1×10 w/bar, 3×6 working up
Work: 4×6 at same weight

Met Con
30 DB Manmakers (15 Min cap)
1 Burpee at the top of minutes 1-3
3 Burpees at the top of minutes 4-6
5 Burpees at the top of minutes 7-9
3 Burpees at the top of minutes 10-12
1 Burpee at the top of minutes 13-15

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