Mobilize, then:
Crossover symmetry activation
A.
Bench Press
Set 1 – 3 reps @ 85%
Set 2-3 – 2 reps @ 90%
Set 4 – 1 rep @ 95%
Set 5-6 – 8 reps @ 80%
Rest 2 minutes between sets
B.
Every minute, on the minute, for 9 minutes (3 sets):
1 – Single-Leg Glute Bridge with foot on bench x 8-10 reps @ 2011 (Left Leg)
2 – Single-Leg Glute Bridge with foot on bench x 8-10 reps @ 2011 (Right Leg)
3 – DB Overhead Tricep Extension x 8 reps
C.
Two sets for times of:
Row 50 Calories
50 Wall Ball Shots
Rest 5 minutes