Warm-Up
3 sets of:
Dumbell Floor Press x 20 reps
Standing Banded Rear Delt Raise x 15 reps each side
A.
(4 sets) of:
Station 1 – Bandbell Bench Press x 20 reps
Station 2 – Scap Push-Ups – 20 reps
Station 3 – Supinated-barbell row x 5-8 reps
Station 4 – Hollow Rocks 15 reps or Hollow Hold x 45 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (5 each arm)
14/10 Calorie Row