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) Strict Chest to Bar Chin Ups 5 x Max Effort
Rest 60 seconds between sets
C) Bench Press 20 rep max
D) 5 rounds for time:
Run 400 m
50 Squats
