A) Warm UpRow or Air Dyne for 2 minutes
15 Weighted Glute Bridge
1 length Side Shuffle/side
10 Bird Dogs total
10 Seated Wall Reaches (back of hands and elbows on wall, start in a ‘W’ and reach till hands are overhand maintaining contact on the wall.)
10 Crab Walk Alternating toe touch (Holding crab walk position, opposite hand touches opposite toe)
Scap Activation OR Recovery
B) Every 90 seconds for 15 minutes, alternating:
Set 1: Strict Press x 4 @ 75%
Set 2: Pendlay Row x 5 (add 5-10 pounds from last week
C) For time:
10 Alternating single arm dumbbell/Kettlebell squat clean thrusters 55 lbs/35 lbs
1 legless 15′ rope climb (Scale: 10 Chest to Bar Pull ups)
8 Alternating single arm dumbbell/Kettlebell squat clean thrusters 55 lbs/35 lbs
1 Legless rope climb
6 Alternating single arm dumbbell/Kettlebell squat clean thrusters 55 lbs/35 lbs
1 Legless rope climb
4 Alternating single arm dumbbell/Kettlebell squat clean thrusters 55 lbs/35 lbs
1 Legless rope climb
2 Alternating single arm dumbbell/Kettlebell squat clean thrusters 55 lbs/35 lbs
1 Legless rope climb
