01914

1.

drom/roll out

2.

2 sets:

200 m run

10 DB Arnold press

20 Band pll aparts

3.

overhead mobility

4.

Every 2 minutes for 10 minutes. (5 sets)

4 Push press ( work up to a 4 rep max)

5.

Complete as many rounds as possible in 10 mins of:

10 Clean & Jerks, 75/55 lbs

5 Push-ups

6.

2 sets for quality:

10 Dips (bench/bar/ring)

20 tricep band extensions