Strength:

Shoulder Press

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps @ 85%

 

Conditioning:

Complete as many rounds as possible in 15 minutes of:

2 Muscle-ups

4  Wall-Ball Push-ups

6 Front Squats (75/53)

8 Hollow Rocks

200m Row

 

Mobility:

Hip Capsule Stretch – 2:00 per leg

Overhead T-Spine – 2:00

Couch Stretch – 2:00 per leg

 

 

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