Warm Up
3 Rounds
10 Wall Angel
10 YWT Scapular Retraction
10 Push Up Plus
6 Press
Strength/Technique
EMOM 12'
1. 8 Push Press @70%
2. 45" Plank
3. 15 Tuck Sit Up
Conditioning
Every 4' for 4 rounds
10 2xDumbbell C&J @22/16
15 Box Jump Over
300m Row
WARM UP 3 Rounds 10 Single Arm Ring Row 20 Twist Mountain Climb 10 Jump Squat 20 Plank Shoulder Touch SKILL / STRENGTH 6 Rounds 6~8 Bench Pr...
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