Strength: Bench Press w/ alternating Pendlay Rows 5×5 (keep rows at a moderate weight). Use same weight for all sets – work on form! This should be heavy but not maximal.
Then, 3 RFT:
- 10 HSPU
- 20 Sit Ups
- 30 KB SDHP (24/16k)
Beginner options: Pike push-ups or standard push ups, lighter KB
Advanced option: Use 32/24k
Mobility: Shoulder band distractions, slow pass-throughs with PVC, T-spine roll out with foam roller
