Warm up

Halos
inch worm to push up+rotation
Shoulder bullet proofing (y's, t's. w's)

Part A

Push press into eccentric

5 sets of 3-7 reps (aim to increase reps from last week)

Part B

AMRAP 7 min

5-10 Diamond push ups
5-10 Rows/pull ups

Part C

2 sets

Continuous Rolling planks (start at 5 sec, add 5 sec each cycle until 30 sec or failure)

90 sec rest