
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
3-3-3-3-3
Conditioning–
1000m Row
50 HSPU (HR push up in LG)
30 Ring dips
12 min cap
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
3-3-3-3-3
Conditioning–
1000m Row
50 HSPU (HR push up in LG)
30 Ring dips
12 min cap