Warm-Up
4 Rounds
4 Hanging Scap Retraction
8 Alt Dead Bugs
4 Pillar to Plank
8 OH Band Pull parts
Strength
Every 4 minutes for 4 Rounds, complete:
then,
Every 4 minutes for 4 Rounds, complete:
*Use same pair of DBs for Bent over Rows and Seated OH Presses. Choose weight that allows for 12 good Rows. Presses are seated on the floor with legs extended, may use a low box if unable to maintain posture on floor.