Strength Focus

Shoulder and neck disassociation      3 sets of 10 reps
Banded Press     3 sets of 10
Push-ups   3 sets of 6 to 10 reps

Conditioning and Strength Circuit

12-minute EMOM (3 sets)

A) Pull-ups or Ring Rows    10

B) Reverse Snow Angel    10

C) Step-ups    30

D) Dead Bug Hold    20-30 sec





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