2025-05-20

Warm-up
3 rounds
10 ring rows
10 push-ups
10 sec plank
15 pass throughs
15 good mornings
10 strict press w/ plates (5#)
10 reverse flys w/ plates
10 front raises w/ plates

Strength
strict press
4 x 6
super set w/ bent over row x 10
rest 1 min after both are done

WOD / Conditioning
5 rounds
10 push press (75/55)
15 sit-ups or hanging knee raises
20 double unders

Time: 10:33 (3 rounds k2e, 2 rounds GHD)