Warm Up
4 Rounds
6 Pillar to Plank
6 Alt Dead Bug
6 Alt T Push Ups
6 Spider Lunge w/ reach up
Strength
Push Press (25 min)
Prep: 10 Strict Press w/bar, Push Press 3-4×3 working up
Work: 6×3 at same weight
Accessory
3 Rounds NFT
5-8 Single Arm half Kneeling Press/side
15 Band Pull Aparts
AMRAP 8 min
25 Double Unders (scale to 50 single skips)
20 ft Bearcrawl
