Strength
Banded dislocates x 12
Banded pull apart x 12
Half man maker:
1 Push up into row then push up and row on the other side
x 4
A) Floor press
Every 2 min:
1 Floor press @85-95%
x 5
B) Bent over row
x 6-8 reps @heavy
x 5
Conditioning
3 rounds :
3/2 Rope climb
10/8 Cal ski / row
2/1 Rope climb
18/14 Cal ski / row
1 Rope climb
24/20 Cal ski / row
(24 Min time cap)
