Friday is periods 2-3-4
Monday is 5-6-7
Warm up-400m run
KB Swings
MB Squat
PVC Pass thrus
Hollow rocks
Lungs with elbow to instep
Skill work
Shoulder Press-old school strict standing press
Strength Work
Front Squat-5/5/5/5
Bench-8/5/3/max
Conditioning-5 rounds for time
5 Burpee box jumps
10 Shoulder presses
15 KB swings
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