Friday, June 24
Warm-up
Warm-up
1:00/Side Banded Front Rack Stretch
into..
2 RDS
200m run
10 Jump Squats
10 Scorpions
10 Elbow Punches
10 Strict Press
into..
2 RDS
200m run
10 Jump Squats
10 Scorpions
10 Elbow Punches
10 Strict Press
Weightlifting
EMOM X 10 (Weight)
EMOM X 10
Minute 1: 10 Seated DB Strict Press (Heavier than last week)
Minute 2: 12 Hand Release Push-Ups
Minute 1: 10 Seated DB Strict Press (Heavier than last week)
Minute 2: 12 Hand Release Push-Ups
Metcon
« Ah Push It » (Time)
For Time
50 Push Jerks (155/105lb) (70/48kg)
-Every time you break, Run 100m
50 Push Jerks (155/105lb) (70/48kg)
-Every time you break, Run 100m
10 MIN CAP
Cool Down
3-way banded distraction shoulder stretch (:45/side)