Warm Up
3 Rounds
4 Pillar to Plank
8 Scap Push Ups
4 Quadruped Extension and Rotation/side
8 Supine Scorpion
2 Rounds
1 Min Med Ball Pec Hold
1 Min Pause Hip Bridges
Strength
Close Grip* Bench Press/ Floor Press (25 Min)
Prep: 1×8 w/ bar, 2-3×4 working up
Work: 8-8-6-6 working up
Follow each work set with 25 Supinated Grip Band Pull Aparts
Met Con
AMRAP 8 Minutes
8 DB Renegade Rows (M:40/30/20, W:25/20/15)
12 Russian KB Swings
16 Ab Mat Sit Ups
