2/4

Open gym 8-9am
Warm-up

Shoulder Scap Work

400m run

2x

15 HSPU Scap Retractions

15 Hanging Scap Pulls

15 Arch/Hollow swings

1 Min Plank

Finish 1x

Overhead Plate Walk Down&Back

Metcon (5 Rounds for reps)

5 Rnds:

1min per movement

HSPU

Sit-ups

Wall Balls (20/14)
Rest 1 min between rounds

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