Warm up

• Banded Shoulder work 10x each position 
• 10 catcow
• 6 bird dog 
• banded glut walks
• banded hand walks

Strength

E90S
6 rounds
8 Strict Press (Moderate weight)
5 Strict Pull up
Remaining time is rest

“Vince”

4 rounds
10 Powersnatch 75/45
8 burpees over the bar
6 min cap

Rest 2 mins

 

“Lindsay”

4 rounds
10 S A Dumbbell Bench press 
8 burpees over the bar
6 min cap