warm up
run 1 lap
3×10
ghd sit ups
OHS
walking lunges
TGU(5/side)
strength/skill
10×1+1
power clean+front squat
add weight each set, get as heavy as possible
functional fitness
5×3 power clean
adding weight if form is solid
conditioning
5x
in 2minutes
row 250m
20 wall balls(20/14)
rest for remainder of 2min
functional fitness
5x
row 250m
15 wall balls(14/8)
rest 1:1
stretch
death stretch
wall straddle
shoulder extension
*shoulder depression challenge*
