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
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