4 minute clock :
a) inch worm - length of room
b) pushup plank - 30 secs
c) superman hold - 30 secs

mobility :
a) pvc front rack stretch


Shoulder Press - 11 minutes to build to heavy single.


10 minute alternating emom of :
a) push press x 4-5
b) toes to bar x 8-10

notes :
- push press weight = 80-100% of strict press single.
- push press comes from ground
- scale toes to bar as needed.
- score = total reps for emom 


Max Effort 500m Row

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