
Warm up–
2 Rounds
50′ Overhead Duck walk (PVC)
20 Shoulder taps
10 Ring rows (2 sec hold at top)
Shoulder mobility
Dynamic stretches
Strength–
Push Press
6-6-3-3-1-1
Conditioning–
12 min EMOM
Even- 8 Push press (95#/65#)
Odd- 10 Ring Dips