Strength: Press 3x3 @ 90%
Rear Delt Flys: 3x12
Conditioning: 20min AMRAP
200m Farmers Cary (40/30lb)(30/20lb)
20 Push Press (95/65)(75/55)
40 Lateral Bar hops
IF anyone would like to switch it up and use Dumbells for the Push Press MEN will use a weight btwn 30-40lb, 15-25lbs for Woman. 40lb and 25lb is RX. You will also use the dumbell to hop over for the lateral hops.