Warmup: V 3.4
Chalk: Elbows
Strength: Press
40% x 5, 55% x 5, 65% x 5, 75% x 3, 85% x 1+
Assistance Work:
1) Barbell Rows (135/95/65/DBs), 3-5 sets of 10
2) Planks, 30-60 seconds
Conditioning: 10 min rounds of…
15 KB swings
12 tuck jumps
1 lot sprint/50m row/10 sec bike
Walk back/recover and repeat