December 31, 2014

A) 2 minutes row or Air Dyne
1 minute Wall Stretch
1 minute Ball Smash Posterior Delt/
1 minute roll out upper thoracic
Scap Activation
5 minute technique work with coach.

B) Strict Press 7, 5, 3 (Increase weight each set)
Then using your final strict Press weight to start…
Push Press 7, 5, 3

C) Every 3 minutes on the minute for 15 minutes:
15 Box Jumps
10 Toes to Bar
5-3″ Deficit HSPU

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