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
Strength
Floor Press (30 min)
Prep; 1×5 w/ bar, 3×3 working up
Work: 5-5-3-3-3 working up
Follow each work set with 8-10 Single Arm DB Rows AHAP
Intervals
6 Rounds
:20 Ring Support Hold (details coming)
:20 Rest
:20 Close Grip DB Floor Press (DBs combined weight= 30-40% weight used in 5×4)
:20 Rest
:20 Band Pull aparts
:20 Rest
Mobility
1 Minute Band Bully stretch/side
1 Minute Standing Pec Stretch/side
