KB shoulder warm up
3 set of bottoms up press 6-8 reps
3 set of bottoms up carry each arm
3 set of 6 TGU each arm
barbell warm ups
10 Push Jerks (climbing)
1min. of max cals on the Rower
*Try and stay within 5 cals your best and worst. Goal should be 20/15+ each round for most. Try to work at around 80% effort so that your performance is repeatable.
Source: Workout Of The Day
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