I think we have many athletes in this category. myself included. I am happy to say that I’m stronger and fitter at the age of 46, than I was at the age of 30.
Buy in: 2 minute of DUs
10 minute amrap or 15 minute amrap for non recovery
farmer’s walk 2 lengths of the gym 45/25 ( go for the gas can if you’re feeling strong…)
10 hollow rocks
20 bench at 30% of max
10 KB swings 16/12