Warmup: ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold
15 Push Press with PVC
Strength: Strict Press
Warmup to 85% 1RM
Work: 10 x 1-2 reps with 60-90 second rest between sets
WOD: 20 min AMRAP
15 Burpee Box Jumps (24/20#)
15 Wtd Lunges, each leg (35/25# plate held overhead)
Cooldown: mobilize shoulder with banded stretches and lacrosse ball.
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