Strength

Benchpress  

4x8 across

add 2.5-5# to last week

Follow each work set with

6 90/90

8 snow angels

 

WOD

5 rounds  

15 thrusters 75/45

20ydx4 shuttle sprints

rest 90 seconds 

 

Comp HW

Ring dips

3x ME@70% of 3RM

Crossover Symmetry

Iron SCAP protocol  

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