WARM UP 2X'S:

  • 10 PVC Pass Throughs.
  • 10 PVC Halos
  • 5 pull ups
  • 10 push ups
  • 15 air squats.

Mobility:
2 min each side Shoulder Capsule Mob w/ KB

Weight Lifting:
Strict Press Week 3:
75% of WM X 1
85% of WM X 1
 90% of WM X 1+ ( not failure)

Workout:
7 rounds with 1 min rest in between sets:

Over Head walking lunge with Plate down the length of the gym (45/25#)
shuttle run up and back
Over Head walking lunge back the length the of the gym
Rest 1 minute. 

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