Friday 7/20


Warm-up

Shoulder CAR x 3/side Pec Stretch x 5/side Straddle reach x 5/side + 2 Sets DB Strict Press x 5 reps with 5 second decent DB RDL x 5 reps with 5 second decent Bear Crawl x 50 ft *slow

Strength

A.1: Deadlift (5 x 1 @ 90-95% of 1RM, 10X1 Tempo, Rest 90 Seconds)

A.2: Push Press (5 x 1 @ 90-95% of 1RM, Rest 90 Seconds)

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP: 6 Handstand Push-ups* 12 Kettlbell Swings, 70/53 36 Double Unders Scale HSPU to a place where it's challenging, but UB all rounds. HSPU Modifciation will be BOX HSPU Single unders = 2x

Extra Work

A: Jerk Balance (3 x 3 reps @ Heavier than 2 weeks ago)

#workoutoftheday

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