I will set my face against you so that you will be defeated by your enemies; those who hate you will rule over you, and you will flee even when no one is pursuing you.
WOD:
SHOULDER PRESS
Every 3:00 for 9:00 (3 sets)
8 Shoulder presses
*Notes Start with a load that allows for a build-up for the first 2 sets. Load may need to be reduced on the final set due to muscular fatigue
CONDITIONING:
AMRAP 20:00
400m Run
12 Ring rows
Max rep dumbbell bench press
