01884

1.
drom/upper body mobility

2.
2 sets:
200 m Run
10 DB Push Press
30 sec weighted flutter kicks

3.
Every 2 mins for 12 mins. (6 sets)
6 Shoulder Press. (*top set*)

4.
Alt emom x 8 mins
8 Arnold press
8 Bent over Dumbbell Row

5.
21-15-9 reps, for time of:
Run, 200 m
Barbell Lunge, 75/55 lbs
Push Press, 75/55 lbs