Pass Throughs x 10
Shoulder Rolls x 10
Teacups x 5 p/arm
Corkscrews x 10
Cat/Cow x 8
Scapular Push-Ups x 8
Foam Roll – Thoracic Spine – 1 minute
Foam Roll Lats x 1 minute p/side
Push Press + Front Squat – 3 + 6 x 5 Sets
*Rest 2-3 minutes between sets
*Start at approximately 70% of Push Press 1RM. Each set consists of 3 reps Push Press, then 6 reps Front Squats. Add weight by feel each set.
15 Rounds of:
20 seconds Max Reps Front Squat Push Press
10 seconds Rest
*Do not set barbell down at any point. 10 Burpee penalty any time bar is set down.