A. Warm Up
30 Barbell Row (Empty Bar)
20 airsquats
10 walking spiderman Lunge
5 Burpees
A2. Activation
5 sets
10 Scap-Push Ups Banded/not banded
20 1 arm DB row 10 /side
Rest 1 min
B. For Quality (take moderate rest between exercises) @ 70-75% effort
3 rounds
10 DB thrusters
10 1 arm DB OH lunge
5 Wall Walks
Rest 1 min
C. Push Press
5x1
Rest 1-2 min
Heavy a possible.
D. AMRAP 3 min S2OH @ 60% of C.