WARM UP
3min warm up - bike, jog, row then - windmills, arm swings, band stretches for shoulder mobility, - Then, empty bar btn for arm mobility L,R, Both L&R, then 5SP, 4PP, 3PC
STRENGTH / SKILL
6wk strength training: wk3 of 6: Press complex warm up all 3 (s, pp, pj) then - 6x1 at 70% of max for each (so, add weight to each press)
Annie's evil twin - buy-in 400m run 10,20,30,40,50,- DUs & K2E - buy-out 400m run
3rds of 10 - bridges, v-sits, arch ups
