Friday 7-14-23

Strength

5 Rounds

8x Incline Bench Press

10x lateral raises

Rest 2 minutes

Conditioning

20 minutes EMOM

Min 1: 8/8x Tall kneeling landmine twists

Min 2: 4/4x KB Windmill

Min 3: 6-10x Strict Pull ups

Min 4: 10/8x cal echo bike

Recovery

Passive hang on rig

Thread the needle