GPP
S w/u
-
50x air squats
-
10x Hollow Hold lat pull down + 8x Pallof Press + 6x I-Y-T
2 rds
-
10x Single arm standing banded press + 5x inchworm w/ push up + 3x Ball slam w/ full reset between each slam
2 rds
-
Warm Up Bench Press
-
10 min EMOM
3x BP @ 75-80%
-
Single arm Z-Press
Ring row w/ pause
Birddog row
-
Tempo’d FLR Circuit
5x 60/60
(FLR-Chaturanga-Upward Facing Dog-Downward Facing Dog)
-
100x tri push down