Strength
Shoulder Press 6x2
2 Shoulder Press x 6 sets @85% of 1RM * Complete a set every 1 minute 30 seconds *
Conditioning
"We are Family"
Teams of 2 3 sets 400m Run (together) or 28/20 Cal Row (both row at the same time) 20 Synchro Hand Release Push-ups 20 Squat Cleans (185/125) (RX+ 20 Sandbag over box (48/42) (150/100)) -Rest 2:00 between sets- *Teams will run together or have 2 rowers and will work at the same time *Clean or Sandbag reps are split
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