Warm Up:
banded pull apart
Super D Shoulders
:15 Push Up+Shoulder Tap
:15 Seated face pulls banded
:15 Hollow Rock
:15 ASQ
X4
Strength:
E3M x4- Both in the 3M
7 Bench Press
15/15 1-arm DB Row
“Nittany Lions”
1 MU (burpee pull ups)
3 PSN (L-M)
100m Run
12 min AMRAP
Extras:
30-30-30 S2OH Plate Partials
X1
Crossover Symmetry