3 rounds:
Alternating single-arm kettlebell swings, 16 reps
Seated dumbbell shoulder press alternating from extension, 12 reps @ 15 lbs
Banded W's, 10 reps
Strength
Shoulder press = 62 lbs
75%
5 @ 62 lbs
5 @ 62 lbs
5 @ 62 lbs
5 @ 62 lbs
Performance
For total reps = 138
3:00 box jump overs @ 24"
3:00 row for cals
2:00 dumbbell push press @ 25 lbs
2:00 row for cals
1:00 box jump overs @ 24"
1:00 row for cals
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