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
Min 1 – Handstand Rower Compression x10-12
Min 2 – Wall Climb x1-2
Min 3 – Seated DB Press x15 (build in weight)
C) 5 Sets
AMRAP In 2 Min Of:
2 Power Clean (Rx 155/105) (Rx + 185/120)
4 Box Jump Overs (24″/20″)
6 Squats
rest 2 min
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