Training

AM

Warm:

500m row

various lunges, kicks, bear crawls and jumps

3x10 DB bent row @ 2x 60#

3x10 KB floor press @ 53#

For time 100x push press @ 135#

EMOM 3x burpees

9:21

PM

Warm:

Work up to medium back squat

10x@ 135, 205, 205#

work up to deficit HSPU

1x@ 3, 6, 9, 12, 14, 16, 18"

3x10 banded hi-pull, delt raise, lateral raise

20min airdyne