Warm Up
3 Rounds
5 Dolphin Push Ups
10 Alt Bird Dogs
5 Quadruped Ext & Rotation/side
10 Rev Hand Spider Lunges
Strength
Strict Press (25 Min)
Prep: 1×5 w bar, 3×5 working up
Work: 5-5-3-3-3 working up
3 Rounds NFT
5-8 Half kneeling DB Press/side
15 Hollow Rocks
10 Ring Push Ups
10 Half Kneeling Band Pallof Press/side
