Friday, September 9th 2022

WARM UP

2 Sets

:30 Jump Rope

:30 Hollow Hold

into

3 Sets

:15 Cat/Cow

:15 Transverse Squeeze

:15 T Spine Rotations (L)

:15 T Spine Rotations (R)

Then

2 Sets

-6 PP Dips

-6 Strict Press

-6 Tempo Ring Rows

Build to Starting Weight

GET STRONG

In a 12 Minute Window Perform

Push Press

8, 8, 8, 5, 5

GET FIT

12 Minute AMRAP:

12 DB Push Press (50s/35s)

6/4 Strict Pull-Ups

36 Double Unders

RECOVERY

Lacrosse Ball Roll Shoulders and Chest

Calf Stretch on Wall

T-Spine Opener on PVC 1:00