Friday, 10/3

Warm-Up
4 Rounds of
4 Alt-T Push-ups
4 Hanging Scap Retractions
4 Dolphin Push-ups
4 Hip Bridges

then,

:30 Band shoulder Rotations then :30 Band Cross Overs (do both on one side before switching)
(See SuperDtv Shoulder Mobility Video; Rotations at 2:20 mark, Crossovers @ 3:20 mark)

Strength – Floor Press (30 Min including max sets)
5-5-3-3-2-2; then,
1 x Max Rep Floor Press @ 80% of heaviest set, followed immediately by
1 x Max Reps Strict Chin ups

Met-Con
EMOM for 12 Minutes (6 Rounds each) of
1/2 of Max Reps Strict Chin-ups
15 Push-ups (scale up to hands and feet on 25 lb plates for increased range of motion)