A) Coaches Choice Warm-Up
B) 3 Sets
Single Arm Bent Over Landmine Row x10 ea. @2131
Banded Scap Pull Aparts x20-30
Sandbag Chest Hold x20-30 sec
*Perform these at a controlled speed. Focus on muscular contraction.
C) For Time:
21-15-9 reps of:
Overhead Squat (Rx 75/55) (Rx+ 95/65)
Pull-up
DB Push Press (Rx 35/25) (Rx+ 50/35)
Toes To Bar
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