| Monday |
| Warm up |
| – 2x: Bear crawl >< + band pass through x 10 + Supine Scorpion x 4 – 2x: 20s dead hang + prone swimmers x 8 + Prone Scorpion x 4 – 2x wtd: Arm circles 10f/10b + 10 lateral raises + 10 pull aparts |
| Strength |
| 3x: – Dual Front Rack Carry >/<- – Incline Bench heavy DB row x 8 > Fly x 10 (lighter than row) 3x: – SA OH Carry: R>/L<- – DB Bear Crawl >/< DB Bench press: 12-12-12 |
| Work |
| 1. Blue Awning Run x 3 w/ 30s rest between sets 2. 3x: DB Push Press x 8 + Mt. Climbers x 30 + rest 30s 3. 3x: Box push (box only) >< x 4 + Pull ups x 5 > Hold chin over bar on 5th rep x 10s. |
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