A) 2 minute row 1 minute roll out upper thoracic
1 minute roll out IT Bands/side
1 minute Banded distraction on Rig
1 minute Couch Stretch/side
1 minute Runners stretch (lunge position)/side
Weighted Glute Bridge x 10/side
B) In 15 minutes, Build to a heavy 5RM Bench Press.
C) 3 rounds for Max Total Reps:
2 minute AMRAP:
Partner Tire Flips
2 minute rest between rounds.
–You can flip the tire together or choose to flip towards one another. Scaled is a heavy Med Ball Clean and toss to the ground in front of your partner.