-Warm Up-


2x


10 shoulder openers

5 single arm press each side

10 median nerve floss

5 inchworm + push up

10 Russian kb swings



-Strength-


Push Press


Take a few sets to warm up


Work sets:


5 @ 65%

5 @ 75%

Max reps at 85%


*In-between sets - 20 Russian twists with 35/20 DB (L+R = 1 rep)



-WOD-


10 minute cap


5 rounds for time


12/8 cals rower

10 box jumps

10 single arm DB sh to oh