AMAZING SUSHI AFTER THE LAST FRIDAY NIGHT LIGHTS

Warm up

• ball butt release 2 min per side
• t- spine opener (peanut) work top down.
• STANDING PEC RELEASE
• 10 ps sots press (small weights, look where your turning)
• 3 rounds 
• battle  rope
• row
• hanging shoulder retractions 

Bottom up Bench press, start at bottom, keep your 5 point contacts

Set 1: 8 Reps
Set 2: 6 Reps
Set 3: 4 Reps
Set 4: 6 Reps
Set 5: 8 Reps

Alternate with 10 beat swings, move from shoulder only… OPEN AND CLOSE shoulder

LADDER #1  PICK A LADDER YOU DID NOT DO LAST WEDNESDAY

1-10  Incline bench press

10-1 side box jumps

10 banded rows sitting on floor (constant )

LADDER #2

1-10 Strict shoulder press, squeeze your butt

10-1 spit squats back foot on small bench

10 ring rows 0/0/3 tempo (constant)

LADDER #3

1-10 strict pull up, tight body

10-1 Overhead squat,  use 15 lbs 

10 bottom up push ups (constant) use snake or knees up