042822

A. Metcon (No Measure)
8-10-12-14 (each arm)
Single Arm DB Press from single leg kneeling position

6-8-10-12
Bike or Row Calories

4-6-8-10
Suit Case Carry

(Directly Into)

6-8-10-12
DB Snatches
Burpees over DBs
Bike or Row Calories
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B1. Mobility
UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side)

B2. Functional Bodybuilding
20-18-15-15-15
BB Shoulder Press
SS w/
DB Upright Rows

4 Rounds
15 Lateral Raises
SS w/
15 Plate Front Raises

4 Giant Sets
10 Alternating Isometric DB Shoulder Presses
15 Banded Face Pulls
10 DB "Around the Worlds"
15 Bent Over Rear Delt Flies