A) 2 minutes row or Air Dyne
1 minute Wall Stretch
1 minute Ball Smash Posterior Delt/
1 minute roll out upper thoracic
Scap Activation
5 minute technique work with coach.
B) Strict Press 7, 5, 3 (Increase weight each set)
Then using your final strict Press weight to start…
Push Press 7, 5, 3
C) E5MOM for 30 minutes:
Row 500 m
15 Burpees over the ERG
10 Toes to Bar
