Friday, May 25, 2018

WARM-UP:
3x
2:00 ski 
1:00 plank hold 
20 arm circles forward and backward 
10 dumbbell lateral delt flys 

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
AMRAP in 12:00
5 power snatches, 105#/80#
10 push presses, 105#/80# 
100-meter run 

Intermediate
AMRAP in 12:00
5 power snatches, 95#/65#
10 push presses, 95#/65#
100-meter run 

Beginner
AMRAP in 12:00
5 hang power snatches, PVC-55#
10 push presses, 10# dumbbells-55# barbell 
100-meter run 

ACCESSORY:
Advanced
5x
10 seated dumbbell shoulder presses
20 banded triceps press-downs 

Intermediate
4x
10 seated dumbbell shoulder presses
20 banded triceps press-downs 

Beginner
3x
10 seated dumbbell shoulder presses
20 banded triceps press-downs 

MOBILITY:
3x
2:00 happy baby 
2:00 frog stretch 
1:00 V-sit stretch 

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