Warmup: V 3.4
Chalk: Elbows IN on the press

Strength: Press, Work to 80% of old max
Plug into formula to get new contest/training max

Prowler: Open For Business
Assistance: One-Arm Ring Rows, sets of 6-12
Additional Conditioning: w/partner, KB/Burpee Ladder 13-1
(Use hour to complete)