Strength
1A) 4 x 3-5 Bench Press @20X1
– rest 30 seconds –
1B) 4 x 15-20 Heavy Kettlebell Swings
– rest 2 minutes –
Conditioning
10 minute AMRAP:
- 10 Dumbbell Ground to Overhead (5 right/5 left)
- 100m Run
- 10 Ring Dips
- 100m Run
Mobility
Floor pec stretch. On each side: 1 minute with arm straight, above 90 degrees; 1 minute with arm bent (2 minutes per side)
