WARM UP

(10 min)

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: 5 Rounds

• 2 bench press
• 6 plyo push-ups (scaled = hands on bench)
• rest :90

B. Series: 3 Rounds

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

METCON

*Have members start at different stations. Clock does not stop for more than :15

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