Strength: Shoulder Press Take 90% of 1RM
1x10@ 60%
1x8 @ 70%
1x6@ 75%
1x4 @ 80 %
DB Rear Delt Rows 3x10
Conditioning:
4 Rounds Run 200 Meters 10 Push Press (Rx+135/95) (Rx115/75) (95/65) 8 Burpee Box Jumps (24/20)
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