Warm Up

Row 500m then 2 rounds: 15 overhead squats, 12 DB Overhead press (light), 15 KB swings, 2 samson stretch

 

Workout

Overhead Press 1RM

Barbell lunge- 8 (alternating, 4 on ea. leg) work up to @ 8-9RPE

 

Ab Wheel- 3 x 10, 2:00 rest

Mobility

Foam roll with remaining time, target 2 areas and do at least 2:00 straight on each, more areas as time allows

 

Intermediate and On-Ramp

Overhead Press- work up to 1 @ 8-9RPE

Barbell lunge- work up to 8 (alternating, 4 on ea. leg) @ 8-9RPE


Ab Wheel- 3 x 8, 2:00 rest

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