Warm up:
2nd floor Run
10. Plate Squat Reach
16. Alternating Warrior Squat Reaches
5/side Perfect Stretch
10. I-Y-T
20 Banded Pull Aparts
10. Plate Push Press + 20 Sec Plate overhead holdW
wrist prep
Strength:
Every 1:30 x 5
5 Strict Press @ 5/10 RPE
4 Strict Press @ 6/10 RPE
3 Strict Press @ 7/10 RPE
2 Strict Press @ 8/10 RPE
1 Strict Press @ 9/10 RPE
Every 1:30 x 5
5 Push Press @ 5/10 RPE
4 Push Press @ 6/10 RPE
3 Push Press @ 7/10 RPE
2 Push Press @ 8/10 RPE
1 Push Press @ 9/10 RPE
Every 1:30 x 5
5 Push Jerk @ 5/10 RPE
4 Push Jerk @ 6/10 RPE
3 Push Jerk @ 7/10 RPE
2 Push Jerk @ 8/10 RPE
1 Push Jerk @ 9/10 RPE
Beginner: Dumbbell
Metcon:
21-15-9 (14 min cap)
Thrusters (95/65)
8-6-4
Wall walks
Scaled:
21-15-9
Dumbbell Thrusters
Scaled Wall walks or Inchworms Pushups
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