Warm Up
2 Rounds
8 Pillar to Plank
4 Dolphin Push Ups
8 Band Pull Aparts
4 Quadruped Ext& Rotation/side
Then
2 Rounds
15 Plate OH & Front Press
5 Prone Plate Retract and Press
Strength
Bench press (35 Min)
Prep:1×5 w/bar, 3×3 working up
Work: Bench Press 5×3*
*Follow each work set with 3 Plyo Push Ups + 6 DB Bent Over Rows/side + 12 Plate Russian Twists
