WOD Di

Warm-up
300m run
8x20sec work/10sec rest

squats
ring rows

hs hold
sit ups

Basic Strength
Shoulder Press (1×3)
E2min for 18min
Shoulder press
11-9-7-5-3-5-7-9-11
*increase weight as needed

E4min for 20min
Superset
8-12 seated db/kb press @(4010)
8-12 db / kb row each arm