09-14-2021

Warm-up

500m row
2 rounds
5 strict press w/ empty bar
10 air squats
2 rounds
5 overhead squats w/ empty bar
10 HR push-ups

Mobility

PVC
1min oly wall squat

Strength

Every 1:30 x 5 rounds
5 back squats @20-25lbs less than heaviest
set from 8/18

Conditioning

9 rounds for time, consisting of:
3 rounds of
200m run
15 shoulder press @ 1/2 body weight
then, 3 rounds of
200m run
12 shoulder press @ 1/2 body weight
then, 3 rounds of
200m run
9 shoulder press @ 1/2 body weight