*Home Gyms*

Warm up.
3 sets.
Shoulder matrix 6 reps each movement (light db’s or 2.5kg plates).
https://youtu.be/cx_3siSvRdo
10 Wide grip scap pull up.
https://youtu.be/CALqKTgkte4
15/leg Single foot hop forward/backward + 15/leg Single foot lateral hops.

Strength.
A. 4 sets
A1. 5 Push press (Start 1st set @ 60-65%. Increasing weight).
Rest 90sec.
A2. Wide grip Strict pull up Amrap-2 (Sub wide grip bent over row).
Rest 90sec.

Conditioning.
12min Amrap.
6-12 Hspu (Scale movement based on ability. Aim to complete in 2-3 sets).
50-75 Double unders (×2 Single unders).
12 Ring rows (Sub Inverted Barbell rows).
32 Alt Reverse lunge (No weight).