Friday
Warm up
200m row Z2
2 WGS per side
50 single jump ropes
10 mountain climbers
6-8 minutes of work
Strength / Skill
Shoulder press
4 x 4 at 75-85%
Workout
100 wall balls
Then
3 rounds of
5 overhead squats 135/85#
7 dead lifts
9 Burpees
For time
