8:30am ONLY
A. Warmup
3 min cardio of choice
3 rds
4 wall walks
8 air squats
12 KB swings
*Spend remaining time opening the shoulders
B. Bench Press
Work to Heavy
C With a partner:
At 0:00 and every 3 min:
6 synchro SA DB OHS
20 wall walks
30 1 db devils press
40 1 db step overs (50/35)
50 pullups
40 1 db step overs (50/35)
30 1 db devils press
20 wall walks
*For step overs, DB can be held at side or front rack. Alternate arms on Devils Press
*24 min timecap