12.22

3-5 minutes of workout prep
x-band walks x 10/side
TGU x 2/side (slow)
Prone angels x 15
Plank opposing limb raises x 10

then

A1 Bench Press @ 80% x5x3
A2 RDL x 10×3 with pause @ knee
A3 Handstand hold positional work off box; 30-60 sec. x 3
+
5 rounds
3 DL @ 70-80% of max
250m row @ 90% effort
15 abmat situps
250m row @ 95% effort
rest 90-120 sec. bt. rounds

Cool Down
banded OH stretch from pull up bar x 60 sec. per arm
banded pass throughs x20
pigeon pose x 60 sec. per leg




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