WARMUP
2 Rounds - row at #2 drag and 25 SM for 3min then, 5 no bar Jefferson curls, 5 strict slow push ups, 5 sec hold air squat,
PRESS - 3x3 ea @ 80% strict, push, jerk from rack
1RFT - 1500 row - 30 walking push ups, 1000 row 20 slam ball push ups, 500 row 10hspu
coaches choice
