Strength 1:

Every 2 minutes on the minute perform…

3 Shoulder press

@ 50, 60, 70, 80%

 

For Quality

 

Conditioning:

5 Clusters (155/103)

Sprint 150m

10 Kettlebell Swings (72/53)

Sprint 150m

 

3 rounds for time

 

Strength 2:

Every 2 minutes on the minute perform,

3 Push Press

@ 60, 70, 80, and 90%

 

For Quality

 

Mobility:

Quad Smash – 1:30/leg

Spine Smash – 2:00

Overhead Distraction w/ External Rotation – 1:30/side

 

 

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