Warm Up:

  • 500m Row or Long Lap
  • Dynamic Coach Lead Warm Up

  •  

Mobility:
1:00 min each side Banded Lateral Opener
2:00 min each side Barbell Shoulder smash
 

Strength :  
3X12 Bench Press
3X12 JM Press  
8 Slooooooow Partner Planche
3X5 ice cream makers

Accessory Work:
3 min forearm plank.... can you hold the whole 3 min ??? 

Get Swoll Pandas!

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