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9/22/22

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Warm Up:

10 PVC Pass throughs + 30 sec Archer/side

then 2 rounds:

  • 15 Band face pulls + 15 Band pull aparts
  • 10 Cuban press
  • 1 Arm overhead carry

Strength:

  • Push Press 3×5-8 @30X1
  • 1 Arm Row 3×10-15/arm @31X1

Conditioning:

10 min Row

  • @2:30, 5:00 & 7;30, perform:
    • 5-15 Dips/Decline band press + 5-15 Push ups

into

3 rounds:

  • 200-400m Run
  • 5-15 Strict pull ups + 5-15 Wide grip bent over rows