Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row
Strength: Bench press, de-load
Work: 3 x 5 @ 65% of 1 RM
3 rounds:
2 min work; 1 min rest of
Mason twist, weighted (10 – 25#)
Bear crawl
Jump rope/Double Unders
Cooldown: banded hip opening stretches, roll out and stretch
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