08-12-2021

Warm-up

400m run
2x
5 single arm KB/DB strict press into 50′ OH Walk
10 goblet squats
3 rope walks

Mobility

PVC
1 min lacrosse ball roll of upper trap/scap (es)

Strength

Push Press – 8 min
5×5 starting @ 50-60% and build each set
*Pause 2 sec in the dip.  No Touch & Go reps

Conditioning

4 rounds
6 Squat snatch (95/65)
50′ Overhead walking lunge (45/25)
1 rope climb (scale:  3 rope walks)
*Time Cap:  35 min