Thursday 19 November


Row 1 Min @ 50-75%

2 Sets w/ PVC then Empty Bar

5 Shoulder Press

5 Push press

5 Push Jerk

5 Clapping Push Ups

5 Min to Practice/Warmup Shoulder to overhead


For Time:

Row 2000m

Run 1 Mile

Row 2000m

Find Max Shoulder to Overhead in 5 Min (Time start at end of 2nd Row)
Note: There will be no Fundamentals this Saturday. 

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