Buy in – EA warm up (30-50 hanging hip touches)
Mobility – 4 position wrist stretch + Bleeding heart (puppy dog with palms facing the ceiling)
A) Push Press EMOM x5 – 4 reps each min @70-80%
B1) Double DB Bent over row x 8
B2) Banded External Rotation with Press x5/arm
Metcon – 2RFT
3 Wall Walks
10 DB Box Step Overs (40/25) (24/20)
10 HSPU
20 Walking Lunges (single db farmer carry switch hands after 10) (heavier than your step overs)
January 18, 2019
