Mobility 

After the workout, use the remaining time to foam roll / lacrosse ball your nemesis spots

Warm-Up

Row 500M then 2 rounds:

12 Lunge w/ twist, 10 T-Push-ups, 10 Jump Pull-ups, 2X Samson Stretch

 

Advanced Class:

DB Overhead Press 3 x 8 straight sets @ 7-8RPE 

4 supersets, 2:00 rest:
DB Bench Press x 10 @  6-7RPE
Ring Row x 10  6-7RPE

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