Thursday 10/19/23

Warm-Up
Row 1000m
Run 800m

Skill
5 Rounds 
10 DB Seated Shoulder Press
10 DB Rows 
25m Plate OH Lateral Walk
15 Med Ball Toss Sit-Ups 

Conditioning 
Every 4:00 for 12:00 
30/20 Cal RE Bike
30 Goblet Squats (55/35)