Strength
Strict Press
3*5
Push Press
3*2
Front and lateral DB shoulder raises
3 sets of 10 to 12 reps
Conditioning
5 rds
20/15 Cal ride
100 ft KB farmer carry 70/50
20/50 elevated gorilla rows
20 DB squats 45/25
Cardio 🔥 Burn
5 rds
(inside) 100 ft farmer carry 40/25
10 walkout push ups
15 KB Swings
12 DB push press
200 meter row
Then
4 to 5rds
250 meter row
10 KB gorilla rows
1 minute plank