Mobility-Pulling/Shoulder Prep
Warmup- 1 Round
5 Inchworm/Seal Stretch
:30 R/L Knee hugs
:30 R/L Across Body
:30 R/L Banded Lat Openers
20 Band Pull aparts
20 Push ups
A) Pulling Accessory:
1-Reverse Hyper 3×15 *Increasing Weight
2-Single Leg Deadlifts 3×10 *Increasing Weight
B) Bench Press 3RM
C) EMOM 12
Row 15/12 cals
Dumbell Thrusters 15 reps
AD 15-12 Cals
KB Swings 20
Time
Prior to class-Mobility
0-10 Warmup
10-25 Pulling/Pressing
25-40 Pulling/Pressing
40-45 Rest
45-End EMOM