Friday, May 11, 2018

WARM-UP:
4x
1:00 lacrosse ball in shoulders 
1:00 lacrosse ball in traps 
10 dumbbell delt flys 
Bear crawl square 

STRENGTH:
Shoulder press

CONDITIONING: 
Advanced
AMRAP in 20:00
500-meter row
10 shoulder presses, 95#/65# 
10 hang power clean and jerks, 95#/65# 

Intermediate
AMRAP in 20:00
500-meter row
10 shoulder presses, 75#/55# 
10 hang power clean and jerks, 75#/55# 

Beginner
AMRAP in 10:00-15:00
250-meter row
10 shoulder presses, 10# dumbbells-45# barbell 
10 hang power clean and jerks, 10# dumbbells-45# barbell 

MOBILITY:
4x
1:00 V-sit stretch 
1:00 pigeon pose each side 
2:00 bottom of the squat hold 

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