Friday, September 12

Warm-up
3 Rounds
12 Supine Scorpion
6 Alt T Pushups
12 Hip Bridges
6 Dolphin Pushups

Mobility
:30 Band shoulder Rotations
:30 Band Cross Overs

Strength
Floor Press
5-5-5 working up in weight
5-5-3-3 work sets

After each work set:
– 8-10 Single arm DB Rows each side (As Heavy As Possible)
– 50 dips in as few sets as possible
– 100 Situps*

*After each set of dips, perform twice as many situps until 50/100 complete.
*May anchor feet w/ DBS or partner
*Scale up by holding plate/db to chest