Warm Up
3 Rounds
4 Band Scarecrow
8 Scap Push Ups
4 Pillar to Plank
8 Pause Hip Bridges
2 Rounds
:45 Med Ball Pec Hold and Extension
:15 Rest
:45 Plank Hold
:15 Rest
Strength
Bench Press (35 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 10-8-6-4-2 working up
Follow each work set with 8-10 DB Bent Over Rows (DB in each hand) and 15 Band Pull Aparts
Met Con
In as few sets as possible
50 Strict Knees to Elbows
After any break complete 50’ OH KB Walk and 50’ KB Front Rack Walk
