orkout:

10 minute Row @ Easy Pace

Then:

“Louder Than 10”:

5x Ball Slam @ 20# Ball +

10x Push-up +

15x KB Swing @ 35#

Eleven Rounds

Then:

One minute All out Sprint on AirDyne

Three Sets, Rest 3 minutes between each

Workout:

10 minute Row @ Easy Pace

Then:

3x20m Lunge

3x20m OH Lunge @ 45# BB

3x20 Shoulder Dislocates

Then:

3x10 Goblet Squat @ 53#

Then:

5x4 SLDL @ 185#

Then:

Work up to Heavy OHS

Then:

5x3 OHS @ 80% 1RM

Rest 3 min between sets

Then:

4x (20sec Work/10sec Rest) Row @ >100m pace per interval

Three sets, Rest 3 minutes between each set