Wednesday 5/30

Warm-up Foam Roll lat/ Tricep x :30 seconds/side

T-Spine Ext on foam roller x 10

Side Lying Windmill x 5/side

DB ER x 10/side x 2

T's/Y's x 10/exercise x 2

+

Bottoms up KB Walk x25ft + 5 press x both sides

Shoulder retraction x 10

Ring Row x 10

x 2 sets Strength Shoulder Press (3x 10 Reps @ 55-60% of 1RM, 30X1 Tempo) Metcon (Time) For Time:

30 Calorie Row

15 C2B Pull-ups

9 Clean and Jerks, 155#


Immediately Into


30 Calorie Row

15 C2B Pull-ups

7 Clean and Jerks, 185#


Immediately into:


30 Calorie Row

15 C2B Pull-ups

5 Clean and Jerks, 205#


Score is total time. Write your weights in comments. Extra Work A.1: Deficit Push-ups (3xMax Reps; 2/1", Rest 60 Seconds) A.2: Banded Tricep Push Down (3x30; Rest 60 Seconds) #workoutoftheday