Tuesday

Warm – up:
DROMS
200 Double Unders
5x Walk Out on Hands
15x Spiderman Lunges
15x Lower Back Twists
15x Scorpians
15x Scapula Push Ups
15x Scapula Pull Ups
15x OHS

Mobility:
Shoulder Mobility
Bullet Proof Shoulders

Barbell Warm Up:
3 Rounds of the Following:
3x Shoulder Press
3x Push Press
3x Push Jerk
3x Jerk

Strength:
1 Rep Max Push Jerk/Jerk
Advanced Jerk
Beginner Push Jerk
6-4-2-1-1-1
(Start about 40%-50%)

Metcon:
For Time:
7 rounds:
7 wall balls 20/14
7 pull ups
7 Box jumps

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