WARM-UP
2:00 CARIO CHOICE
INTO…
AMRAP X 4 MINUTES
100 METER RUN
20 BANDED PULL APARTS
10 BANDED STRICT PRESS
:20 HOLLOW HOLD
INTO…
3 MINUTES MOBILITY FOR MID BACK AND SHOULDERS COACH’S CHOICE.
INTO…
3 MINUTES POINTS OF PERFORMANCE TO THE STRICT PRESS.
STRENGTH
5 REPS EVERY 3 MINUTES FOR 15 MINUTES
*5TH AND FINAL SET AMRAP
SUPER SET W/
10 DB RDL’S (HEAVY)
WORKOUT
FOR TIME
4 ROUNDS
400 METER RUN
10 SHOULDER TO OVERHEAD (115/75)(95/65)(65/35)
(SCORE IS TIME)
