Warm up
3 min bike/row
Prep
4x
30 Banded arm Lat raise
30 Banded arm front raise
30 rear delt CrossOver symetry
Strength
DB Floor Press
5×10
Conditioning
12 min EMOM
3 Push-Press 115/75
6 DL 115/75
10 Push-ups
Keep the pace and do a round a minute
Schedule