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)