Mobility 0:00-4:00 – 2rounds
60s kneeling shoulder mobility + 10 pvc pass throughs laying on ground in prone position
Warm up 4:00-10:00- 3 rounds
100m run + 5 1- arm push press + 5 burpees
set up 10:00-20:00
20:00-30:00 Emom 10 mins – every 2 for 10
5X5 Shoulder press
Conditioning- every 3 mins for 21 mins
10 burpees + 150 ft sled push
Intent- perform 10 burps as fast as possible, into an all out sprint pushing the sled. so keep the weight challenging but light enough you can run and push at the same time. there will be plenty of time to recover if you move quick enough
Have a good weekend