Weekly Warm Up:

5 mins free-style/roll out

Then 2 Rounds:

  • 8-12 Walkouts/Inch Worms
  • 12-16 Scapular Push-ups
  • 8-12 Lateral Split Squats/side
  • 8-12 Broad (long) Jumps

Movement Prep:

  • T-Spine Mobility
  • 15-20 Band External Rotations

Strength A1. Dumbbell Press 4 x 6-8 – rest 60sec (aim to do more than last week in weight and/or reps) A2. Chest to Bar Pull-up 4 x max – rest 2 mins

Metcon:

6 Rounds for Time:

  • 10 Dumbbell Thrusters @ 50% Push Press 1RM (OR 65% of 1RM Press/75% of 5RM Press)
  • 12 Push-ups

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