9.15

3-5 minutes of workout prep

scap pull ups x 10

support shrugs x 10

banded GM’s x 20

x-band walks  x10

lateral squats x 10/side

then

A. Push Press + Power Jerk; 3+3 x 1 set then 2+2 x 3 sets

B. Good Morning x 8×4 sets

+

9 minute amrap

10 strict HSPU

200m farmers walk, 55/35

30 strict ring dips

200m farmers walk, 55/35

50 push ups

rest 4 minutes

40 sec. sled sprint – no weight.. all out effort

Cool Down

lizard pose x 60 sec. per leg

cobra to childs pose x 15

wall stretch x 60 sec. per leg