Warm Up
3 Rounds
4 Pillar to Plank
8 Scap Push Ups
4 Quadruped Ext and Rotation/side
8 Pause Hip Bridges
2 Rounds
1 Min Med Ball Pec Hold
1 Min Rest
Strength
Close Grip Bench Press 30 Minutes
Prep: 1×5 w/ bar, 4×3 working up
Work: 3-3-2-2-1-1 working up to training max
Met Con
AMRAP 12 Minutes
4 DB Man Makers (M:40/30/20, W:25/20/15)
8 Burpees
16 Plate Russian Twists (8/side)
3 Rounds NFT
5 Toe in Ring Pike Ups
10 Dips (Box or Bar)
15 Hollow Rocks
20 Band Tricep Pressdowns
