A.
EMOTM X 3 Rounds; 1 minute on/ 15 seconds off (8 Minutes)
Min 1: Turkish Getup X 1 rep
– Perform on both sides
Min 2: Prone Swimmers
– Perform slowly, challenge your end range and increase mobility with this great shoulder opener drill!
B.
Seated Strict Press
– Using bench with no squat rack
– Building to a heavy set of 5
– Take 8 sets, perform 1 set every 90 seconds
– Record max load
– If you find heavy prior to completing all 8 sets, drop down 25% and complete sets of 5 at that weight for remaining sets!
C.
For time; (10 cap)
1,000/750 meters X Row
50 X Single arm Snatches
– Alternating arms every round
30 X Double Pushup Burpee over DB
– Jump over DB, perform 2 pushups = 1 rep