Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

50 partner pull overs.

100 crossover singles.

Strength:

Push press:

5-3-3-2-2

Start at 75% work up to a heavy double.

Workout:

For time:
5-6-7-8-9-10-9-8-7-6-5

Overhead Squats, 75/55, RX+95/65, RX++115/75, RX+++135/95

10-12-14-16-18-20-18-16-14-12-10
Row cals.