Wednesday, June 15

Warm-up
Warm-up
3 RDS
5 Plank Walkouts + Push-up
10 Single DB Strict Press
10 Overhead Tricep Ext.
10 Single DB Bicep Curl

Weightlifting
EMOM X 10 (Weight)
EMOM X 10
Minute 1: 12 Seated DB Strict Press
Minute 2: 10 Hand Release Push-Ups

Metcon
“Bomba” (AMRAP – Rounds and Reps)
AMRAP X 10
4 Strict HSPU
8 DB Floor Press (50/35lb) (22.5/15kg)
12 DB Hang Power Clean

LEVEL UP OPPORTUNITY: 8 Strict HSPU (Gymnastic Focus)

Finisher
Tabata (8 rounds :20 on, :10 off)
Single DB Flutter Kicks

Cool Down
3-way banded shoulder stretch (:30/side)