Warm Up
2 Rounds
6 Band Scarecrow
6 Scap Push Ups
6 Hanging Scap Retractions
6 Pause Hip Bridges
6 Alt T Push Ups
Strength
Bench Press (30 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 15-12-9-6 working up
Follow each work set with 8-10 DB Bent Over Rows (DB In each hand)
Met Con
AMRAP 12 Minutes
15 Burpees
30 Chin Ups
15 Burpees
30 Single DB Push Press (switch hands every 5 reps)
15 Burpees
30 Knees to Elbows
