Warm Up
4 Rounds
4 Dolphin Push Ups
8 Hip Bridges
4 Alt T Push Ups
8 Alt Dead Bugs
Strength
Prep (8 min)
Floor Press 1×5 w/ bar, 3×3 working up
Met Con
EMOM 24 (6 rounds each)
A) 5 Floor Press (~75% 1RM)
B) 20 Plate Russian Twists
C) 10 Strict Ring Dips (scale to Bar or Box)
D) 20 Band Pull Aparts
Mobility
1 Min “Assume the Position” stretch
1 Min Standing Pec Stretch/side
