Movement Prep:

  • 2 x 10 Y’s
  • 2 x 10 Face Pulls

Strength:

NEW Q’s:

  • A1. Shoulder Press 3 x 5 sets across (same weight) - rest 1 min
  • A2. Pull Ups 5 x 6-8  – rest 2 mins

*increase press weight from your last week

VETERAN Q’s:

  • A1. Shoulder Press – work up to 5RM  (3 work sets above 85% of 1RM) – rest 1 min
  • A2. Pull Ups 5 x 6-8  – rest 2 mins

Metcon:

3 Rounds for Time of:

  • 50 Double Unders
  • 21 DB Deadlift
  • 12 Pull-Ups

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