Part A

2 Rounds
Static Side Pillar Hold RT – 30 seconds
Static Side Pillar Hold LT – 30 seconds
Banded Walk – 10 yards
Banded Reverse Walks – 10 yards
Banded Lateral Walks RT – 10 yards
Banded Lateral Walks LT – 10 yards
Charleston RT – 10 reps
Charleston LT – 10 reps
Rest 60 seconds between sets.

Part B

Press 1RM

Part C

2 Rounds
Strict Press @ 65% of 1RM – 5 reps
Dynamic Push Ups – 10 reps
Strict Press @ 70% of 1RM – 5 reps 90lbs
50 lbs Single Arm DB Press – 30 reps (15 RT/15 LT)
Strict Press @ 75% of 1RM – 5 reps 100lbs
Chest Elevated Push Up on Bar – 20 reps
Rest 3 minutes between sets.