Prep
3 Sets
Scapular Push Up x 12 reps
Bird Dog With Knee and Elbow touch x 10 per side
Kneeling PVC Thoracic Stretch x 10 reps
Kneeling Hip Hinge x 12 reps

At Home
A.
4 Sets
Plank circle walk x 1.5 revolutions in each direction
Rest 90 sec

B.
7 min Amrap
Run x 200 meters
Mountain Climbers x 50 reps

Rest 2 min

7 min Amrap
Burpee x 15 reps
V Ups x 15 reps

Rest 2 min

7 min Amrap
Run x 200 meters
Burpee x 15 reps

At the Gym
A.
4 Sets
Barbell Standing Shoulder Press x 4-5 reps
*choose a weight that makes the last 2 reps of each set hard. Weight is taken from the Ground
+
Band Pull Aparts x 15-20 reps
On the 3 min Marks

B.
7 min Amrap
Row x 15 cal
Power Clean and Jerk x 5 reps 115/75

Rest 2 min

7 min Amrap
Bar Facing Burpee x 15 reps
Deadlift x 10 reps 115/75 reps

Rest 2 min

7 min Amrap
Row x 15 cal
Bar Facing Burpee x 15 reps