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Warm Up: 

  • 200m Jog
  • 200m Row 
  • 10 cal Bike 
  • 10/10 Front/ lat Db Raise 
  • 20 Pass Thru 

 

Performance: 

Strict Press:  5x5
Work up to a heavy 5
*same weight all sets*
*rest as needed between sets* 

 

Fitness:   

4 sets: 

  • 5 Db Arnold Press AHAP 
  • -rest 15 seconds-
  • 5 DB Front Squat
  • -rest 15 seconds-
  • :20 side plank on each side
  • -rest 1 minute-

 

Met-Con: 

5 Rounds for time or 20 Min AMRAP

15 Wall Ball 

10 Hanging Knee Raise / Tuck Up/ In and Out 

5 Burpee 

 

 

Cashout:  Coaches Choice