Warm Up 

  • 3 min DU or Single unders
  • 10 push ups
  • 10 jump squats
  • 10 Hindu push ups
  • 10 PVC Pass throughs
  • 10 PVC Halos/ Around the worlds/ trunk rotation
  • 10 PVC Good Mornings
  • Dead Bugs

Mobility

Banded external shoulder rotation

Strength

3 X 5 Bench Press After warm up to working weight.

Use heaviest 5 for last bench day

Workout

14 min AMRAP
Short lap or NJ sprint
30 Ab Mat Sit ups
20 Wall Balls 14/20#

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