10-12 mins big shoulder warmup
Dynamic: circles/roations, cat/cows, scorpion pec stretch
Theraband ext. rotations and pull-aparts alt. with pushup drills


Bench Press x 10

Bench Press 8-10 reps E2MOM x 5 sets
-Start at 50-55% and add as needed, doesn’t have to be absolute max. just some good quality sets of 8-10
-Record your best set of 10


The Rock Part 1 of 2

6 min AMRAP
4 Strict Handstand Pushups (scale ROM or switch to Pike)
6 Box Jumps 30/24″
8 Toes To Rings
—3 mins rest before starting part 2—

The Rock Part 2 of 2

6 min AMRAP
8 DB Push Press 45/30lb
10 Box Jump Overs 24/20″
12 Tuck Ups

Bonus Midline

3 Rounds:
60 secs Side Plank L
-15 secs rest-
60 secs Side Plank R
-15 secs rest-

Crossover Recovery after completing planks