03.30.2017

Warm up:

2 rounds:
10 strict kb press left
10 strict kb press right
10 wide air squats
10 supermans
5 Burpees (tight core)

Mobility:

10:00 cap:
1. Banded overhead distraction OR lat smash with ball  2:00/
2.  Single arm vertical press(laying on side: 2x 12 (L+R)

Bodybuilding:

1) 4 x 8 (AHAP) Seated military press w/ Dumbbell
10 Decline push ups (feet elevated)
Rest 200:

2) 4x 8 Dbummell back fly
10 Ring row (slow and controlled, feet elevated)
Rest 2:00

Finisher:

5 Rounds, 30sec on/off
Plank hold on rings