1:00 Foam Roll Upper Back/T-Spine

1 ROUND...
5 Inch Worm + Push-Up
10 Double DB Sumo DL
10 Double DB Bent Over Row

2 ROUNDS...
10 Scap Push-Ups
5 Bootstraps
10 Double DB Swings
10 DB Deficit Push-Ups

After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack.

1 ROUND EACH with empty bar:
5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top

5 Bench Press- no tempo

EMOM x 12 MINUTES
MIN 1 - 10 DBL DB Ground to OH (50/35)|(35/20)
MIN 2 - 20 Box Jumps (24/20)
MIN 3 - 8 DB Renegade Rows*

*1 Rep = 1 Push-Up + Row L + Row R