Warm-up/Mobility:
2 Rounds
15 PVC Pass Through
15 PVC Shoulder Press
15 Single Ring-Row
Strength:
1a) Shoulder Press, 5×5 @ 70%-75%
Warm-up with 2-3 sets at 2-3 reps
1b) One Arm KB Row 3×10
Super set the row with the Shoulder Press on the 1st, 3rd and 5th sets. If you don’t understand this it will be explained to you.
Conditioning:
AMRAP 20min
200m Run w/Object
10 Burpee Pull-ups
Object can be a med ball, slam ball, sand bag or bumper plate, whatever it is make it challenging.
If you can’t do burpee pull-ups do 10 burpees, 10 pull-ups.