Wednesday 6/13

Warm-up

High Knees/Butt Kicks Lateral Shuffle x 2 Power Skip/Back Pedal Inchworm walk/Reverse Hamstring Shoulder CAR x 3/side Wall slide with lift off x 10 + 2 sets: Bottoms up KB Press x 8/side *slow decent SL V-up x 8/side KB Pull through x 8/side

Strength

A: Shoulder Press (4x 6-8 Reps @ 65-70% of 1RM, 30X1 Tempo)

Each set begins every 2:30

Metcon (Time)

For Time: 800m Run 50 Push Press, 75/55 100 Double Unders 50 Toes to Bar 800m Run

Extra Work

A.1: Push-ups (2xmax reps; Rest 60 Seconds)

Once you fail or your ROM is shortened, you are finished

A.2: Dumbbell Tricep Rollbacks (2x10-12; Rest 60 seconds)