07-15-2021

Warm-up

400m run
3 rounds
10 goblet squats
5 strict press (es)
30 sec plank

Mobility

PVC
1min straight arm prayer stretch

Strength

Strict Press – EMOM
2×3 @ 60%, 2×2 @ 70%, 1×2 @ 75%
4×3 @ 80-90%

Conditioning

3 rounds
400m run
25 dual KB/DB front rack squat (35/24)
20 ring rows (feet directly under rings)
15 dual KB/DB sumo deadlift
10 standing single-arm KB/DB stict press (es)