Wednesday//March 29

A. Open with shoulder warm up: ~ 12 min EMOM:
Min 1:  5R/5L Tea Cup + 5 Cat-to-Camel
min 2:  8R/8L thoracic Rotation + 5R/5L “ATW” with orange or red band
min 3: 5 Scap Push ups + 3R/3L DB Powell Raise – control the down
B1. Strict Press; 3,2,1,1,1 – Small build every set, try to increase from last week, Last single should feel heavy
B2. DB Alt Bench Press – 2 DB’s – Press both DBs, up to begin – then, Keep one DB Up in the air in the locked out position while the opposite lowers at a 3 count. X 6 reps (3R/3L) X 4 sets; Rest 90-120 sec. Increase that wt. from last week
C. 1A Suitcase KB Lunge Steps – 2 Gym Lengths X 4 sets; rest 90-120sec b/t; increase wt. each set if you are able.
D. FT:
“Annie on the run”
50-40-30-20-10 of:
Double Unders
Sit Ups (wt. down your feet if you want)
* after ea. set complete 1 TH Loop sprint