Press strength + E3O3
3 rounds as warm-up:
10 pvc passthroughs
10 scap push-ups
5 pvc good mornings
+
Every 3:00 for 15:00 (5 sets):
5 shoulder presses, 21X1
*from the ground, so power clean to begin each set (should be an easy clean)
+
Every 3:00 for 15:00 (5 sets):
2:00 of [3 wall walks + 12 Russian kettlebell swings + calories in remaining time]
:60 rest
OR
2:00 of [15/12 calories + 12 Russian kettlebell swings + max mat lengths handstand walk in remaining time]
*your choice bike/row/ski
+
5:00-10:00 coach-led mobility