WARM UP

a. 2 min cal row
b. 400M run
c. 20 alt lunges + 10 down dog-cobra + 20 HR push ups + 10 banded pull-aparts

MOBILITY

:60/60 banded internal rotation stretch (behind back)
:60/60 banded shoulder distraction

STRENGTH

A. Series: 4 Rounds

• 12.10.8.6. bench press
• 6 plyo push-ups
• rest :90

B. Series: 3 Rounds

• 25 banded chest press
• 12 db chest flys
• 15 db oh tri-ext
• rest :60

C. Series: 3 Rounds

• 1:00 KBS
• 1:00 UH Pull Ups
• 1:00 Plate Situps
• 1:00 OH Plate Lunges
• 1:00 Box Jumps
• 1:00 Rest