11/29/22

Warm up

10 cal row

200 m run

10 cal row

Then

3x5 Single arm n leg strict press

Strength

Push press-Build a heavy 4

Conditioning

EMOM21

Minute 1 12/9 cal row

Minute 2 200 m run

Minute 3 2 push presses

Accessory

3x10 lateral raises

3x10 rear delt flys