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
:45 Band Face Pulls
Strength
Bench Press (30 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 at same weight + 1 set max reps at 75%
3 Rounds NFT
8-12 DB Tricep Extensions
25 Band Tricep Pressdowns
8-12 DB Zottman Curls
15 DB Wrist Extensions
