β€œπŸ‘πŸΌ Or πŸ‘ŽπŸΌβ€œ

 In WODs

Lift: Back squats x 5r + 5 seated box jumps x 5s @70% 15 min cap (focus on landing as vertical as possible)

WOD: 7rft
100m run
7 HPC (135/95-95/65)

Conjugate:
5sx5rm push press
Seated lay pull 5sx15r
Tri Dumbell skull crushers 5sx10r

Buy out : 500 m rear delt ski erg -or- rear delt flys

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