Sunday, August 13, 2023

Sunday

 Conditioning: 5 rounds for time

       5 Pull ups

       10 Hang Powercleans

       15 Wallballs

       200 meter Run/Row

Strength: shoulders 7 rounds

       1 strict press+2 push press+3 push jerk…..

        Do 25 sit ups after each round

Finisher: Flight simulator ( heavy rope)



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