Strength
A1 – Bench press
5 x 3 @ 75% with 1 sec pause at chest on 1st rep
A2 – Powell Raises
3 x 8/arm
Workout
For time
500m row
40 Lunges
30 Push press
20 Snatches/arm
*Reps for lunges and snatches are total, alternating legs/arms
*Reps for push press is total, break them up 15/arm however you want
Rx – 1-50/35 DB for all 3 movements
Mobility
Iron cross – 2 x 10/leg
Crab glute bridge – 2 x 10