A) Warm UpRow or Air Dyne for 2 minutes15 Weighted Glute Bridge
1 length High Knees
20 Tuck Jumps
10 Bird Dogs total
10 Crab Walk Alternating toe touch (Holding crab walk position, opposite hand touches opposite toe)
Scap Activation
B) 10 minute to find 1 RM Strict Press.
Then…
Every 90 seconds for 15 minutes, alternating:
Set 1: Strict Press x 3 @ 70%
Set 2: Pendlay Row x 5
C) 4 sets:
3 minute AMRAP:
5 Chest to Bar
5 Toes to Bar
5 Push ups
5 Air Squats
1 minute rest between rounds.
