WARM-UP
ON A 8:00 RUNNING CLOCK…
3 SETS
10 BANDED PULL APARTS
10 BANDED PRESSES
10 DEADBUGS
INTO…
3 SETS
:30 CARDIO HARD
8/8 SA DB ARNOLD PRESS W/ PAUSE UP TOP
8/8 SA DB HIGH PULL
12 UP-DOWN + ALT SHOULDER TAPS
STRENGTH
3X3*
SPLIT JERK
-REST AS NEEDED B/T SETS-
*ALL WORKING SETS SHOULD BE LIGHT 70-75% OF 1 REP HEAVY
WORKOUT
AMRAP X 15 MINUTES
21/16 CAL
7 SHOULDER TO OVERHEAD (135/95)(95/65)
3 WALL WALKS
(SCORE IS ROUNDS + REPS)
