2 rounds
12 Banded Good Mornings
12 Band Pull Aparts
6 Bradford Press
3 Strict Press
5/3 Cal Row
Then..
6-way shoulder complex with change plates
10 reps
Then..
Every Min On the Min x 10 (Week 3 of 4)
Odd Min: 5 Seated Barbell press
Even Min 2: 15 banded pull aparts
Build over the 5 sets to a heavy 5 for the day.
Then…
4 Sets:
3 Min on/ 1:30 Rest
12 DB Bench
9 Back Squats from the rack 135/95
6 DB Snatch
AMRAP Cal Row in remaining 3:00
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