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 Band Face Pulls
:15 Rest
Strength
Bench Press (25 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 5×5 at same weight
Follow each work set with 5-8 Single Arm DB Rows AHAP
4 Rounds NFT
12-15 DB Tricep Ext
25 Band Pull Aparts
12-15 DB Reverse Curls
