A) Ring row x10
Box Step-up x10 ea. leg
Strict pull-up x10
Nose to wall hold x20-30 sec
4 Minutes of Lacrosse Ball Shoulder mobility
4 Minutes of Band Assisted Shoulder Mobility
B) 4 Sets
Push press x3 @85-90% of 1RM Push Press
rest 2 min
1 Sets
Push press x Max @85%
C) For time:
30 Kettlebell Swings (55lb/35lb)
25 Games Standard Box jumps (24″/20″)
20 Pull-ups
25 Kettlebell Swings (55/35)
20 Games Standard Box Jumps (24″/20″)
15 Pull-ups
20 Kettlebell Swings (55lb/35lb)
15 Games Standard Box Jumps (24″/20″)
10 Pull-ups
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