Warm up
3 rounds
2:00 row
30 dubs
10 inchworms
5 push up to downward dog
10 band pull aparts
5 ring kip swings
A.
120-90-60-30
Dubs
8-6-4-2
Squat clean
185/125
4-3-2-1
Rope climb
B. IM30
C. Shoulder prehab/bodybuilding accessory
3 sets of
10 tempo reverse fly/rear delt raises
10 tempo lateral raises
10 tempo front raises
use a mixture of db’s, change plates, or bands to accomplish exercises