Monday 9-24

warm up
row 500m or 2 min easy airdyne
shoulder prep from the board

skill/strength
You have 15min to establish a 1rm weighted pull up

functional fitness
Spend 15min working pull ups. If you do not have one dead hang do this- Find a band that allows you to get AT LEAST 10.
Then do 3 sets of max reps, resting 2 minutes between attempts.

If you can do 1 or 2, then do 2 negatives EMOM for 15 min. 2-3 do 1 EMOM, 3-5 do 2 EMOM. If you can do more than 5 dead hangs, then try the weighted ones.

Then review the push press.

conditioning
3 rounds
5 push press 115/85
10 wall balls 20/14
15 box jumps 24/20

functional fitness
3 rounds
5 push press 65/35
10 wall balls 14/10
15 box jumps 20/12