3 rounds
8 Yoga push ups
10 Bent over reverse fly with 5#plates
12 cal row
Then..
20 Shoulder blackburn : done slowly
Then..
Every :90
Push Press
8-8-8-8-8
Hold 3sec Overhead on every rep
Make the last 2 sets toughest sets
Conditioning
12 Toes to bar/ weighted sit-ups
10 Bike Cal
8 Power snatch 115/85
400m row
2 wall walk
Rest 2:00 x 3-4
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