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A. Bodyweight Bench Press x (-2) x 2 sets
*if this weight is an issue, shoot for a % approx 65-70% ish.
B. Bent over barbell row – bodyweight. Complete 3x the amount of Reps as A above.
C. Afap
10/8 UB MU
20 UB kB Swings 70/53
30/25 cal bike
Rest 9 min x 3
*a spin off from our friends at Full Range
** UB is Target throughout. Adjust accordingly
D. Becomplete:
1. 100 banded afap squeezes + 50 dB dear flys + 100 band face pulls + 100 scap push-ups
2. #’d sorrenson hold x 1 min x 3-4 sets
3. Russian twist 18-20 reps x 4-5 stab
4. Deadugs 4×12
5. Crossover symmetry