Warm-Up
3 Rounds of
6 Dolphin Push-ups
6 Alt T Push-ups
6 Band Pull Apart Complex
6 Hip Bridges
then,
1 Minute each of
Partner Assisted Bully Stretch
Strength – Floor Press (25Min)
Prep:
1 x 5 w/ bar, 2-3 x 5
Work:
5-5-3-3-3
– Follow each work set w/ 10 Band Pull Aparts
Met-Con
AMRAP in 15 Minutes of
Max unbroken Dips (Ring, Bar or Box)
20 Spider Planks
Run 150 M
Cool Down
1 Minute band OH Stretch/side