Friday 12-3-21

 Strength - 5x4 strict overhead press

Between sets -  5 reps single arm db 5 sec eccentric reps each side

Wod - 21-15-9

Ring push-ups 

Push jerk 95/65

Assault bike cals 

- rings should be lowered to about mid shin height if possible for the push-ups.  Step back to plank with the straps vertical for RX.  If you need the trx straps you can use them also