Prehab
upper body dynamic
shoulder mobility
MetCon
12:00 AMRAP
12 calorie bike row
4 muscle ups
12 push jerks 95/65
2 muscle ups
Strength
20:00
8×2 @85-90%
bench press
(all sets the same weight)
upper body dynamic
shoulder mobility
12:00 AMRAP
12 calorie bike row
4 muscle ups
12 push jerks 95/65
2 muscle ups
20:00
8×2 @85-90%
bench press
(all sets the same weight)