Strength
Overhead Squat, 5×4, across

*Stay lighter, but heavy enough to feel it. These should help the soreness, not make it worse.

Conditioning I
River Styx
3 rounds for time:
500m Row
15 Box Jump, 24/20
10 Stone to Shoulder, you choose weight

Conditioning II
EMOM x 10
Minute 1: Max Effort Slamball, 40/30
Minute 2: Rest

The first minute is your baseline. Your goal is to achieve the same or more each round.

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