10-8-6-4-2 (Ascending Weigh)
Strict press
II. 3 rounds (Light to moderate weight)
8/Side Seated hammer shoulder press
10 Lateral raises
30 banded pull aparts each set
Metcon Amrap 13 min
500m/400m Row or 20/15 Cal bike
200FT Shuttle Runs
12 V-ups
Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Banded clamshells 10 Bodyweight goodmornings 3/side WGS 30 sec...
Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30...
METCON: AMRAP 7 Minutes 50/40 Calorie Assault Bike Max Calorie Row -rest 3:00- AMRAP 7 Minutes 50/40 Calorie Row Max Calorie Assault Bike...
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