Friday 12-17-21

 Strength - 6x4  Z Press 

between sets  

10 db lateral raises

10 db front raises 

Wod - for time

15-21-27 

Overhead squats 75/45

Calorie row

Z Press - bar should be set on the j-hook around shoulder high from sitting on the floor.  Press the bar overhead and back to your front rack position for 1 rep.  Legs wide and straight out.