Warm Up
3 Rounds
:20 Scap Push Ups/:10 Rest
:20 Band Pull Aparts/:10 Rest
:20 Dolphin Push Ups/:10 Rest
:20 OH Band Pull Aparts/:10 Rest
Strength
Floor Press (25 Min)
Prep: 1×5 w/bar/ 3×5 working up
Work: 4×5 at same weight
Work
Every 1:30 for 12 Minutes (4 Rounds)
A) 12 Alt DB Plank Rows (6/side)
Accumulate max time in Ring support hold in remaining time
B) 12 Dips (Bar or Box)
Accumulate max time in L Sit (scale to knees tucked or single leg extended)
