A) Warm Up
Row or Air Dyne for 2 minutes15 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 5 @ 75%
Set 2: Pendlay Row x 5 (add 5-10 pounds from last week)
C) JT
21-15-9 For time:
Handstand Push Ups
Ring Dips
Push Ups
