Thursday, 6/22
June 21, 2017
Saturday, 6/24: Happy Grand Opening Party!
June 23, 2017

Warm Up
3 Rounds
6 Alt T Push Ups
6 Scap Push Ups (arms stay locked)
6 Quadruped Ext& Rotation/side
6 Pause Hip Bridges

Floor Press (25 min)
Prep; 1×5 w/ bar, 3×3 working up
Work: 4×6 at same weight
Follow each work set with 15 Band Pull Aparts

4 rounds NFT
Max unbroken Strict Dips (Ring, Bar or Box)
5 Prone Plate Retract and Press
5-10 Tempo Push Ups (2-1-x-1)*
10 Band Face Pulls

1 Minute Band Bully stretch/side
1 Minute Standing Pec Stretch/side

*2 count negative, 1 count hold at bottom, drive up explosively, 1 count pause at top
Scale Push Ups to 5 reps w/ hands on bar

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