Warm Up:

2 Rounds:

10 Band Pull Aparts

10 Scap Pushups

2 Rounds:

:20 Hollow Hold

:20 arch Hold

:20 Plank Hold

1 Round:

10 Half Kneeling DB Press (right side)

15 KBS

10 Half Kneeling DB Press (Left side)

5 Tempo Pushups (3131)

*Toes 2 Bar Drills*

Workout:

Every 2:00 x 16 Mins

8 T2B or 15 Situps

15 KBS

AMRAP Deficit Pushups in remaining time

Score is # of pushups

*Deficit Pushup is set up with a pair or 15 or 25lb plates so that athletes can reach full shoulder ROM but the body never rests on the floor.