WARM UP 2X'S:


Up and Back:

  • Bear Crawl
  • Duck Walk
  • Low QM  
  • 10 PVC Pass Thrus
  • 10 PVC Halos
  • 10 PVC OHS
  • 10 Scapular Push Ups  

 Mobility:
5:00 mins Sink Mobilization ( See MOB poster)

    Weight Lifting:
    Bench Press. Find Working Max: 90% of 1RM.
    5X65% of WM, 5X75% of WM, 5+X85% WM (Max reps b4 failure)

    Workout:  
    4 Rounds for time:
    12 wall ball 20/14#
    12 Front Rack Lunges 75/95#
    6 ring push ups

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