Monday, 9/28

Warm-Up
3 Rounds of
4 Alt T Push-ups
8 Spider Lunges
4 Dive Bomber Pushups
8 Alt Samson Lunges

Strength – Floor Press (25 Min)
Prep:
1 x 5 w/ bar, 3 x 3 working up

Work:
5-5-3-3-3
– 15 Band Pull-Aparts after each work set

Met-Con
5 Rounds for time of
5 Single Arm DB Hang Clean and Shoulder-to-Overhead (L)
5 Push-ups
5 Single Arm DB Hang Clean and Shoulder-to-Overhead (R)
5 Push-ups
– 12 min cap

Cool Down
1 Min OH Band OH Stretch/side
1 Min Standing Pec Stretch/side