WARM UP – 6 TO 8 MINUTES
MOBILITY – SHOULDER MOBILITY/FLOSSING
MUSCULAR STRENGTH
DB SHOULDER PRESS – 3 X 10 @ 70%
FRONT DB RAISES WITH CHEST ON BENCH – 3 X 10
UPRIGHT ROW – 3 X 8
REAR DB RAISES – 3 X 8
METABOLIC CONDITIONING – FOR TIME
40 X KB SWINGS
30 X DB PUSH PRESS
30 X KB SWINGS
20 X DB PUSH PRESS
20 X KB SWINGS
10 X DUMBELL PUSH PRESS
TIME REMAINING
7 MINUTE AMRAP OF THE FOLLOWING
30 SECOND PLANKS
10 SUPERMANS
10 CRUNCHES
STRETCH/COOL DOWN
