Movement Prep:

  • 2 x 8 Y’s
  • 2 x 8 Face Pulls

Strength:

NEW Q’s:

  • A1. Push Press 3-5 x 3 heavy sets across – rest 2 mins between work sets

*Focus on the Dip and Drive

VETERAN Q’s:

  • A1. Push Press – work up to 1RM

(Suggested  - 2x5@50%; 3@ 70%, 2@80,% 1@ 90%, 1@95%, 1@100+%)

Metcon:

4 Rounds for Time of:

  • 40 Double Unders
  • 10 Thrusters @ your Fran weight

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