Warmup:
3:00 blood flow
then
2rds:
10 weighted shoulder circles
10 pushups with Rotation
10 s/a RKBS + 6 KB Strict Press e/s
10 Banded Presses
Strength
1 Warm up set
2 Working sets
10 S/A Half Kneeling DB OH Press (ea)
10 Barbell Bent over rows
Strict Press
4x6
Look to build up over the 4 sets to a heavy six for the day.
Superset with
15 Band pull aparts
Conditioning
For time
15 HSPU
20 Cals (Row/Ski)
30 Push Jerks (115/75)
20 Cals (Row/Ski)
15 HSPU
Intent: Intensity level: HIGH Anaerobic capacity, short consistent work.
Strategy: Fly! Attack the given work with purpose. Don't walk away from the barbell or wall too much. Stay right there and breathe. Countdown from either 10 or 5 specs and do another rep. Always talk positively to yourself during workouts. Your brain sends signals to your body not the other way around.
Keep the chatter in your head positive and encouraging then watch how well you will do.
