Wednesday, July 13th 2022

WARM UP

PVC Pass Throughs

PVC Around the Worlds

PVC External Rotations

PVC Lat Stretch

then,

2 Rounds

-10 Cal Machine

-10 Pushups or Knee PU

-10 Jump Squats

Build to Strict Press Weight

STRENGTH

In 12 Minutes

STRICT PRESS

12, 12, 10, 10 , 8

GET FIT

4x

10 DB Push Press 2x 50/35

10 Lateral Burpee Over DB

10 DB Thruster 2×50/35

10 Cal Row

Rest :90

RECOVERY

3:00 Easy Ski

-Banded Handcuff Stretch 1:00

-Banded Lat Stretch 1:00/1:00