Warmup:
- 3 Min DU Practice
- Agile 8
- 15 Dips
- 20 Push Ups
A. Bench Press- 3 Rounds
Warmup your Bench press, find a weight you can press for 10 reps, then:
- 1st Round: heavy set of 8-10 Reps
- 2nd round: Drop weight 20% and do Max Reps
- 3rd round: Drop weight 20% again and do Max Reps
B. EMOM 12
- Minute 1= 8 Strict Ring Dips (ADV= 1 MU+ 8 Dips)
- Minute 2= 30 sec L-Sit Hold (between Boxes or benches) Scale: pushups
- Minute 3= 30 Russian Twists w/ weight (30/20#)
C. Mobility
- LaX Ball Smash: Shoulders: ANT and POST
- Foam Roll: LATs and T-Spine
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