Mobility

  • Elbows on Box Stretch 2 X 1:30 

Warm Up X2

  • Jump Rope x100
  • 10 OHS
  • 10 Push ups
  • 10 Jump Pullups

Weight Training

Overhead Press after warmup set: 75%x5, 85%x3, 95%x max reps (at least 1, @8-9RPE)

Workout

Pullup: 4x5, straight sets, 8-9RPE


2 supersets, 1:00 rest:
20DB hammer curls @8-9RPE
20 Band tricep pushdowns @8-9RPE

2 rounds for time:
Run 1 lap
0:45 front plank

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