
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
5-5-5-5-5
Conditioning–
1000m Row
100 Push ups
50 Box Jumps (24″/20″)
25 Ring dips
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
5-5-5-5-5
Conditioning–
1000m Row
100 Push ups
50 Box Jumps (24″/20″)
25 Ring dips