-Warm Up-


2 rounds


10 shoulder openers

5 dumbell push press each side

20 sec table top

5 lateral step ups

10 sumo stance good mornings( empty barbell)



-Strength-


7x5 push Press (reps 4 and 5 should be difficult)


Then


4x8 incline Bench Press 1 sec pause at Chest


4x12 wide-grip pull-ups (use a band if you have to)


-WOD-


AmRaP 15


15 wall balls 20/14 

10 cals rower

5 C2B pull-ups