- WARMUP
- Shoulder mobility then...
- 2 RNFT
- 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
- 10 Supermans
- 10 Pushups
- A. Shoulder Press 5-3-3-1-1
- B. Elizabeth
- 21-15-9
- Squat Cleans (135/95)
- Ring Dips /modify stationary dips / 2x box dips
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