Monday, 4/3

Warm Up
4 Rounds
4 Pillar to Plank
8 Alt Dead Bug
4 Spider Lunge w/ reach up
8 Hip Bridges

Strength
Push Press (30 min)
Prep: 10 Strict Press w/bar, Push Press 3×5 working up
Work: 5×4 at same weight

Follow each work set with Both:
10 Hollow Rocks
10-15 DB Bent Over Rows*

Accessory
3 Rounds NFT
5-8 Single Arm half Kneeling Press/side
15 Band Pull Aparts

*Standing with 2 DBs, palms neutral.
Score by weight in work sets