Sunday September 15

Warm-Up
2 Rounds of
10 Alt Samson Lunges
10 Scap Retraction Push-Ups
10 Supine Scorpions
10 Hip Bridges

Pre-Hab/Re-Hab
2 rounds (NFT) of
15 Resistance Tube Internal Rotation/side
15 Side Plank “Reach & Squeeze”/side

Strength
Floor Press 5-5-5-3-3-3-1 x max reps @75% of daily max effort
plus,

A) Face Pulls (after rounds 1,3,5)
B) Band Pull-Aparts (after rounds 2,4,6)

Finisher
200m Overhead DB/KB Carry
30 Single DB Alt Renegade Man Breakers (Push-Up, Row, DB Snatch)
200m Farmers Carry DB/KB