Happy Birthday, Paula!
Strength: Barbell shoulder press, 3-3-3
Do 3 sets of 3 heavy shoulder presses. Start at a doable, but moderately challenging weight, and add weight across the sets.
Complete 3 rounds for time: relay sandbag sprint.
Each team will have 3 people. The sandbag runner sets the pace. While they are running with the sandbag, one person is doing max reps kb swings and one person is doing max reps pushups. When the runner returns, switch stations. Continue until everyone has completed 3 sandbag runs.
Post press weights and relay time to comments.