Warm up:
15 Ring rows
10 Inchworm with push up
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press
Strength:
Every 2 min
Bench Press
5 x 5 Increase 5-10 lbs
Accessory:
3 sets:
12 Close grip push ups
12 DB Side laterals
12 Barbell curl
Workout:
3 RFT
Run 400
16 Single arm DB OHS
12 Burpee box jump overs 24/20
Cool down:
1 min Shoulder opener
10 breaths reverse prayer stretch
:30 right lunge
:30 Down dog
:30 left lunge