Warm Up:
7 Split Stance Row-R
5 Presses-R
50’ KB OH Walk-R
….then left
10 Pull aparts
5min
Strength:
E3M x4- Both in the 3M
3 Seated Strict Press
3 Strict Pull ups(weighted)
“Pike Pole”
3 Burpee Pull ups
6 Double DB HPCL/J
9 Double DB Push Press
5RFT
Extras:
30 DUs
15 Push Ups
5RFT
2×20 Rear Delt DB Raise