Skill:
Bench Press
5 working sets of 5
New Athletes: Focus
on doing solid strict
pushups. 5 sets of 10
to 20.
Partner Workout:
10 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105
Rounds are I go you
go. Non-working
partner rows for cal.
Workout is over when
teams have completed
10 rounds cumulative
and 120/90 cal on the
rower or bike.
IM30
18 Min EMOM
Even: 20 mountain climbers
Odd: 12 SDHP
w/remaing time on each
minute do max box step ups
IMRecovery
1 min shoulder smash Each side
2 min half seated frog each side
2 min child’s pose
2 min reverse shoulders
2 min torso twist each side
1 min puppy dog w lay focus on each side