Skills
3 sets of:
10 single-arm Z press with KB (10L/10R) – light
15 standing band row
20 alternating shoulder taps in plank
Strength
Bench Press
Sport/Life:
15:00 to work up to a 1RM
Fundamentals:
15:00 to work up to a 3RM
Metcon
5k Run for Time
