A) 2 Sets
Rotator Cuff Int. Banded Rotation x10 ea.
Rotator Cuff Ext. Banded Rotation x10 ea.
Hollow Body Push-up Hold x20-30 sec
2 Sets
Half Kneeling Banded Horizontal Press x15 ea.
Overhead DB Walking Lunge x50ft (at warmup weight)
Wall Squat x10
B) EMOM For 12 Min Do:
Min 1 – Wall Climb x2
Min 2 – Handstand Shoulder Taps x14-18
Min 3 – Handstand Push-up x3-5
*Scale handstand push-ups to box handstand push-ups
C) 4 Sets, Ea. For Time Of:
400 m Run
30 Alt. DB Snatch (Rx 35/25) (Rx + 50/35)
15 Single Arm Front Rack Walking Lunge, R (Rx 35/25) Rx+ 50/35)
15 Single Arm Front Rack Walking Lunge, L
rest 4 min
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