Complete in Order
Strength:
A) 8 sets – building each
-1 weighted pushup + 10 sec. plank hold + 1 weighted pushup
-8 pendlay rows (keep low shoulder blades tight and don’t overarch back)
Skill:
A) 4 sets
-3 TTB + 3 Bar MU + 3 TTB
Rest as needed
Conditioning:
4 min. AMRAP x3 intervals:
3 rounds:
15 UB OHS, 95/65
10 Burpees to bumper plate
**w/remaining time in each interval = max effort row for cals
Rest 4 min
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