WARM-UP:

2 rounds:

10 PVC Pass throughs

10 Scapular push-ups

10 Hollow Rocks

10 Scapular pull-ups

THEN;

Banded lat stretch 1:00 per arm

Box edge shoulder stretch 1:00

 

WEIGHTLIFTING:

Shoulder press (strict) 3 x 3 @70-75%

Push press 3 x 2 @ 75-80%

 

METCON:

15 minute AMRAP

500m Row

15 Push-ups

200m Farmers carry (53/35#)

8/6 Strict pull-ups

*Modify strict pull-ups to banded, box assisted, or challenging ring rows

 

LEANFIT:

For time:

40 push-ups

40 russian twists

2000m row

40 russian twists

40 push-ups

 

DE:

100 Walking lunges

800m Run

50 Step ups on 20″ box with bar on back

800m Run

200m Farmers carry

400m Run

40 Sledge hammer tire strikes

400m Run

50 Box jumps

400m Run

 

 

Media:
Wednesday March 21, 2018