
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Strict Press
5-5-5-5-5
I,Y and T between sets
Conditioning–
1000m Row
75 Push ups
50 T2B
25 Burpees
16 min cap
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Strict Press
5-5-5-5-5
I,Y and T between sets
Conditioning–
1000m Row
75 Push ups
50 T2B
25 Burpees
16 min cap