Prep
3 Sets
Lying PVC behind the neck Press x 10 reps
Scapular Push Up x 15 reps
Lizard Stretch x 30 sec per side
Scorpion stretch x 5 per side
A.
4 Sets
Inchworm with Push up x 5 reps
Side plank Twist and Reach x 7 reps per side
Ground to Wall Walk x 9 reps
Rest 90 sec
B.
3 Sets
3 min Amrap
Chair Dips x 8 reps
Burpees Over an object x 8 reps
Rest 2 min
At the Gym
A.
4 Sets
Standing Shoulder Press x 7-10 reps
On the 2:30min mark
Build in weight each set
*Take weight from the floor.
B.
3 Sets
3 min Amrap
Shoulder to Overhead x 8 reps 95/65
Burpees Over the Bar x 8 reps
Rest 2 min