
Warm Up–
500m Row
10 OHS
Dynamic Stretches
Shoulder Mobility
Strength–
Front Squat
3-3-3-3-3
Conditioning–
21 Thrusters (95/65)
9 Pull Ups
50 Sit Ups
15 Thrusters
15 Pull Ups
50 Sit Ups
9 Thrusters
21 Pull Ups
50 Sit Ups
Warm Up–
500m Row
10 OHS
Dynamic Stretches
Shoulder Mobility
Strength–
Front Squat
3-3-3-3-3
Conditioning–
21 Thrusters (95/65)
9 Pull Ups
50 Sit Ups
15 Thrusters
15 Pull Ups
50 Sit Ups
9 Thrusters
21 Pull Ups
50 Sit Ups