
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Press
3-3-3-3-3
Conditioning–
“Jackie”
1000m Row
50 Thrusters (45#/35#)
30 Pull ups
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Press
3-3-3-3-3
Conditioning–
“Jackie”
1000m Row
50 Thrusters (45#/35#)
30 Pull ups