Strength
FBB 3 sets
10 Double dumbbell Z press
10 Banded Rows
25FT weighted Bear crawls
3 sets
Every 6/side single leg medball to RDL Press
8 KB RDL
10 Superman plate press
Scoring: Checkbox
Monostructural + Midline 1 Set every 3 min for 5 sets 14 Shuttle Runs 12 Weighted Single dumbbell Step ups 12 Hanging Leg Raise
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...
8 Wide Grip Bench Press @6.5/10 RPE 6 Wide Grip Bench Press @7.5/10 RPE 4 Wide Grip Bench Press @8.5/10 RPE 6 Wide Grip Bench Press @8/10...
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