STRENGTH & ENDURANCE

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Shoulder Press 1-1-1-1-1 reps
• Push Press 3-3-3-3-3 reps
• Push Jerk 5-5-5-5-5 reps

3. Endurance

• Tabata Row - 20:10x8

4. Durability

• Ring Dips, 50 reps