Warm Up:
banded pull apart
1st rib mobility :60/side
:20 empty bar press
:20 face pulls banded
:20 ASQ
X4
Strength:
5-5-5-5-5
Strict Press
E2M
“Twig Transformation”
OTM- 10min-Alt
5-3 Weighted Pull Ups
Mod:10-12 Supinated Bent Over Rows
3/3 DB PP (HAP)
OTM- 8min-Alt
6/8 Cal Ski
8 Two Push Up Burpees
Extras:
10/10 1-arm DB Row
10 Dips
X4
2×20 Rear Dept DB Raise