Strength
A1 – Bench press
-4 x 3 @ 85%
*1 sec pause at the chest 1st rep every set
A2 – Powell Raises
-3 x 8/arm
Workout
4 RFT
200m run
7 Knees to elbow
14 Box jump overs (24/20”)
Mobility
QL Rig stretch – 1 min/side
Pigeon stretch on box – 1 min/side