
Warm up–
Thunder
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
7 sets of 5 reps floor press every 2 mins (AHAP)
Conditioning–
1000m Row
then with remaining time AMRAP
Burpee pull ups
9 min cap
Warm up–
Thunder
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
7 sets of 5 reps floor press every 2 mins (AHAP)
Conditioning–
1000m Row
then with remaining time AMRAP
Burpee pull ups
9 min cap