WARM-UP
Foam Roll
Jog 600m
Mobility
Burpee - 30
STRENGTH
7 Supersets
Shoulder Press - 3RM (starting at 75% 1RM)
CONDITIONING
4 Rounds for Time
95 lb Thruster - 10
Chest 2 Bar Pull-up - 12
Airdyne - .3 mi
ASSISTANCE
3 Supersets
Hang Muscle Snatch - 8
Close Grip Bench Press - 12+
3 Supersets
Lateral DB Raises - 12+
Weighted Reverse Grip Strict Pull-ups - 10+
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