Strength
Single Arm Dumbbell Push Press
5 reps each arm, EMOM for 10 mins
Sets 1-3: build to working weight
Sets 4-10: all at same weight (as challenging as possible WITH GOOD FORM)
Conditioning
On a 14:00 clock:
800m Run buy-in, then
AMRAP of:
25 Double-Unders (Rx+: 50 DUs)
25 Unbroken Thrusters (45/35 or scale lighter) (rest bar on back if needed, do not drop)
25 Sit-Ups
1 Shuttle Run*
*Each Shuttle Run is:
Window to 1st pole and back
Window to 2nd pole and back
Window to 3rd pole and back
Window to wall and back