
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
5-5-5-5-5
Conditioning–
20 min AMRAP
400m Run
max reps Ring dips
scored for total ring dips
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
5-5-5-5-5
Conditioning–
20 min AMRAP
400m Run
max reps Ring dips
scored for total ring dips