A. Strict press - 3x5 @32X1 tempo *should be light, focus on time under tension and perfect posture
+
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Sport -
A. DB Z-press - 10-12x4 *increasing weights each set
B. Strict weighted pull-up - 2-3x5 *increasing each set
C1. Banded hip extension - 10x4
C2. Banded lateral walks - 10/direction x4