Coach's choice dynamic
Then;
5 min AMRAP
5 beat swing
10 sec Hanstand hold
150 m row
Strength
Strict press
5-4-3-2-1
Conditioning
Run 400m
21 Push press
21 push ups
Run 400m
15 push press
15 push ups
Run 400m
9 push press
9 push ups
65/95
Recovery
Shoulder stretches with band 2 min per side
Thread the needle
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