06042019

Your shoulders will take a beating. NO COMPROMISING ON USING GOOD FORM!

warm up:

with partner 2500m row (alternating back and forth every 250 m)+30/20 muscle ups alternating every 1-4 reps.

A.

15 unbroken shoulder to ovhd 165/115(synchro if partners/same for all sets)

:30 ovhd hold 165/115(1 min hold shared however if partners/same for all sets)

Run 200 m at whatever speed needed to go right back to the Barbell…( both partners)

10 unbroken shoulder to ovhd 165/115

:30 ovhd hold 165/115(no hol

Run 200 m at whatever speed needed to go right back to the barbell

5 unbroken shoulder to ovhd 165/115

:30 ovhd hold 165/115

B. Class

C. IM30 or preferably

Row 2k

Run 1 Mile

Rest 3 min

Run 1 Mile

Bike 3 miles

Monday, June 3rd, 2019 at 11:20 pm / Competitive