Warm Up
3 Rounds
4 Band Scarecrow
8 Scap Push Ups
4 Pillar to Plank
8 Pause Hip Bridges
2 Rounds
1 Min Plate Press hold and Extension
:30 Rest
Strength
Close Grip* Bench Press/ Floor Press (30 Min)
Prep: 1×10 w/ bar, 3×5 working up
Work: 4×5 at same weight
Follow each work set with 10 Single Arm DB Rows/side (as heavy as possible)
Met Con
For time (12 min cap)
40 Single Arm DB Push Press (switch arms every 5 reps)
20 OH Plate Sit Ups
40 Push Ups
20 OH Plate Sit Ups
40 Single Arm DB Push Press (switch arms every 5 reps)
