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) Push Press 7, 5, 3 (Increase weight each set)
Then using your final strict Press weight to start…
Push Jerk 5, 3, 1
C) 12 minute EMOM
Even: 8 Chest to Bar Pull-ups
Odd: 30 Double Unders
D) 3 sets of ME Plank Hold
