
Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
8 min EMOM
3 Split jerks (AHAP)
Conditioning–
1000m Row
then
21-15-9
Push press (95#/65#)
KBS (53#/35#)
Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
8 min EMOM
3 Split jerks (AHAP)
Conditioning–
1000m Row
then
21-15-9
Push press (95#/65#)
KBS (53#/35#)