Warm Up:
Super D Shoulders
7/7 Pallof Press
10 Straight arm lat pulldown
3 Inch Worms in-place
6 V-Ups
5mins
Strength:
12 mins to Work up to a heavy 3RM Bench Press
“The Age of Adeline”
1 min Max Cal Row
1 min Max Burpees
20 mins
Extras:
Max Rep Strict Pull ups
:90 Rest
X3
Crossover Symmetry