Strength: 20 Minutes
1. Push Press – 5 x 3 @ 70-80%
Hold bar overhead for three seconds on each rep.
2. Back Squat – Take 5 sets to build to ONE heavy set of 5 Reps.
Conditioning: For Time
400m Run
25 Burpees
500m Row
25 Burpees
400m Run
Post your scores to the Whiteboard.
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