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, 3×4 working up
Work: 5-5-3-3-3 working up
Follow each work set with 8-10 Single Arm DB Rows AHAP
Accessory
3 Rounds NFT
Max unbroken Dips (Strict Ring dips, Bar or Box)
25 Band Pull Aparts
12-15 Close Grip DB Floor Press
10 DB Powell Raises/side
Mobility
1 Minute Band Bully stretch/side
1 Minute Standing Pec Stretch/side
