Strength
Behind the neck jerk
4x3
Metcon
21-15-9
Overhead squat 115/80
*400m run
Accessory
a1) 3x12 banded face pull
a2) 3x10 dumb bell front raise
b1) 3x12 alternating dumb bell hammer curl
b2) 3x20 single arm band tricep ext
Behind the neck jerk
4x3
21-15-9
Overhead squat 115/80
*400m run
a1) 3x12 banded face pull
a2) 3x10 dumb bell front raise
b1) 3x12 alternating dumb bell hammer curl
b2) 3x20 single arm band tricep ext