Wednesday, July 27

Warm-up
Warm-up
3 RDS
200m run
10 PVC Pass Throughs
10 Elbow Punches
8 Strict Press

Weightlifting
Push Press (2×6, 2×4)
2×6 @ 75-80% of 1RM
2×4 @ 80-85% of 1RM

Metcon
“Solar Flare” (Time)
3 RFT
400m run
10 Shoulder to Overhead (155/105lb) (70/48kg)
11 MIN CAP

Cool Down
3-way banded shoulder distraction stretch (:45/direction)