Warm-up
3 sets
30 Jumping Jacks
10 KB Press Each Arm
5 KB Windmills Each Arm
1:00 Wrist Stretch
Tempo Strict Press Warm-up
Weightlifting
*20 min to complete sets.
Shoulder Press (3×5)
3×5@80% of 1RM
Shoulder Press (2×7)
2×7@70% of 1RM
Metcon
Metcon (2 Rounds for time)
Each set for time:
15 T2B
30/22 Cal Row
15 T2B
Rest to 8:00 then…
100 DU
30/22 Cal Row
100 DU
