Prep
3 Sets
Scapular Push Up x 12 reps
Bird Dog With Knee and Elbow touch x 10 per side
Bottom of Push Up hold x 20-30 sec
Squat Pull down x 12 reps

At Home
A.
4 Sets
Plank Push Up x 10
Inchworm no push up x 10
Crab walk x 50 ft
Rest 2 min

B.
15min Amrap
2-4-6-8-10…
Air Squat
Push Ups

At the Gym
A.
4 Sets
Barbell Standing Shoulder Press x 3-4 reps
*choose a weight that makes the last 2 reps of each set hard. Weight is taken from the Ground
+
Single arm DB push press x 5 reps right arm
Single arm DB Push Jerk x 5 reps Right arm
Single arm DB Split Jerk x 5 reps Right arm
-then the same with the left arm
On the 4 min mark

B.
15min Amrap
2-4-6-8-10…
Dual Dumbbell Front Squat 50/35
Push Ups on Dumbbells