10-8-6-4-2 (Ascending Weigh)
Strict press
II. 3 rounds (Light to moderate weight)
8/Side Seated hammer shoulder press
10 Lateral raises
30 banded pull aparts each set
Metcon Amrap 13 min
500m/400m Row or 20/15 Cal bike
200FT Shuttle Runs
12 V-ups
Muscle Clean + Strict Press 3 Sets 3 Muscle Clean + 3 Strict Press @5/10 RPE *Rest as needed between sets. **Strict Press: work rack...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS...
Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30...
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