Thursday

A. Open with shoulder warm up: ~ 12 min EMOM:Min 1:  5R/5L Tea Cup + 5 Cat-to-Camel
min 2:  8R/8L thoracic Rotation + 10 “ATW” with orange or red band
min 3: 6 Scap Push Ups + 20 Alt Shoulder taps in plank position
B1. Strict Press; 3,2,1,1,1 – Small build every set, try to increase from last week, Single should be heavy, not a new 1RM
B2. DB Alt Bench Press – 2 DB’s – Press both DBs, up to begin – then, Keep one DB Up in the air in the locked out position while the opposite lowers at a 3 count. X 8 reps (4R/4L) X 4 sets; Rest 90-120 sec.
B3. 1A Suitcase KB Lunge Steps – 2 Gym Lengths X 4 sets; rest 90-120sec b/t; increase wt. each set if you are able.
+
KBS – 15-10-5 (HEAVY as you’re willing to go overhead)
Wallball – 30-20-10
Dubs – 60-40-20 – UNBROKEN for the Rx)
(ex. 15 Swings, 30 WB, 60 dubs, 10 swings, 20 wall ball, 40 dubs, etc.)
*KB wt. will be factored into final score)