Referencing the video at the top of the page perform the following warm up

8 Rounds

30 seconds run
30 seconds step Up (EZ height)

6 Sets

4 Weighted Squat with 30 Second Pause In Bottom

Set 1/4: Normal Stance
Set 2/5: Wide Stance
Set 3/6: Narrow Stance

Notes:

Try to add weight to sets 4, 5 and 6. Weight could come in the form of DB, KB, Medicine ball, etc.

3 Sets

8 Ring Row
Rest 0:30
8 DB Bench Press
Rest 0:30
0:45 Hollow Rocks
Rest 1:30

Notes:

• If you want to increase the weight of the bench press, do so during the 1:30 of rest!

5:00 Walk
Trap Smash, 2 min per side

Notes:

• Be sure to move the arm around as much as you can during the massage!

Notes:

• Try and use a normal bench for these! We just didn’t have one with us ????