2 Rounds
10/10 Big Arm cirles
20 walk lunges steps
10/10 SL glute bridge ups
Then..,
2 Rounds
10 DB High pulls w/:3 pause on top
:20 HS hold or Plank
10 DB Arnold press :3 Neg
Then..,
Push Press
Set 1: 12 reps 70-80%
Set 2: 12 reps
Set 3: 12 reps
Set 4: 10 reps
Set 5: 10 reps – Dropset- 10 reps
Then..,
EMOM X 20min
Min 1: Alt DB Snatch (16 total)50/35
Min 2: SA DB row 12/12
Min 3: Max reps Single arm DB Step ups
Min 4: Rest
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