
Warm up–
2 Rounds
30 Mountain climbers
20 Shoulder taps
5 Inchworm push ups
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench
5-3-5-3-1+ (90% of 1RM)
Conditioning–
100 push ups (every rest = 200m run)
16 min cap
Warm up–
2 Rounds
30 Mountain climbers
20 Shoulder taps
5 Inchworm push ups
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench
5-3-5-3-1+ (90% of 1RM)
Conditioning–
100 push ups (every rest = 200m run)
16 min cap