Strength
Shoulder Press (5@ 35%, 5@45%, 5@55%)
Alternative: 3×5 @ 60-65% of last week’s set
OPTIONAL SUPERSET: Wall Walk into 20-40 sec Wall-Facing Handstand Hold (3 sets)
Conditioning
E3MOM for 18 minutes:
250m Row + 10 Burpees
Each round is 100% effort. Get and record time for EACH of the 6 rounds.
Cash-Out & Cool Down
Optional: 40 GHD or Weighted Sit-Ups
then, mobility against the wall (both variations with feet flexed and hips as close as possible):
Legs Up – 2+ mins
Straddle – 2+ mins