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) 30 minute AMRAP (Done at 70%-75%. Talking pace)
20 Calorie row or Air Dyne
100 Single Unders
1/2 Gasser
8 Kettlebell or Dumbbell Swings @ 16kg/12kg
