Warm Up
3 Rounds
6 Alt T Push Ups
12 Hip Bridges
6 Spider Lunge w/ Reach Up
12 Band Pull Aparts
Strength
Floor Press (30 min)
Prep; 1×5 w/ bar, 4×3 working up
Work: 5×3 at same weight
Follow each work set with both:
5 Prone Plate Retract and Press
10 Band Pull Aparts
Met Con
6 rounds
:20 Dips (Ring, Bar or Box)
:10 Rest
:20 Push Ups
:10 Rest
:20 Sit Ups
:10 Rest
Mobility
1 Minute Band Bully stretch/side
1 Minute Standing Pec Stretch/side
