Strength:
A1. Bilateral Bent over DB Row: 3×8
A2. Bench Press: 3×8
Conditioning (Test):
9 min AMRAP:
- 10 Shoulder to overhead (135/95)
- 20 RKBS (70/53)
- 40 DUs
Mobility:
Banded Overhead Distraction: 1-3 mins each arm
A1. Bilateral Bent over DB Row: 3×8
A2. Bench Press: 3×8
9 min AMRAP:
Banded Overhead Distraction: 1-3 mins each arm
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