Warm up:
2 Rounds
Run 200
5 Inchworm
10 ring rows
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press
Strength:
Bench Press
5 x 4 @ same weight as last week
Rest 2 min between sets
Rear lateral DB Raises
3 x 10
Workout:
16 Min EMOM
1. Ski 200/150
2. 12 DB Push Press 50/35
3. Bike 15/7
4. 12 Double KB Snatch 53/35
Cool down:
:30 bar hang
:30 cobra pose
1 Min Downward dog
1 min child’s pose
1 min Samson stretch each side