Like a baby platypus

Competition Class

Strength

CanWest Prep

UPPER STRENGTH

5 sets
5 Dynamic Push Press (no pause between reps HAP)
5 C2B Strict Pull-ups
then 2 rounds of: 30 Shoulder taps, wall facing, rest as needed bw

8 Supersets
9 Perfect Push ups (2/2/2/2)
superset w/ 5 tempo ring rows (2/2/2/2) rest 90s

CONDITIONING

E2M20M
Row 250m

MetCon

HATCH W10D2

Back Squat
4x5 @ 60/65/70/75
Front Squat
4x5 @ 60/65/70/70

3 Rounds for time:
200m Run
15 T2B
10 Burpee Box Jumps 24/20