Strength
A1 – Bench press
– 4 x 4 @ 90%
*Build up to 90% of your 1RM
*Stay at that weight for 4 total sets, completing 4 reps every set.
*Rest at least 2 minutes between sets
A2 – Powell raises
-3 x 10/arm
Workout
12 min AMRAP
12 DB snatches, all one arm (50/35)
12 Wall balls (20/14#)
*Alternate arms each round
*Both ends of the DB must touch the ground
Mobility
5 way banded shoulder stretch – 20 sec per position
90/90 shin box/hip switch – 10/side