Warm up as normal.
Part 1
Shoulder Press
3-3-3-3-3
Warm up with lighter weights then get into it. Start to count your rounds once you are warm. This should take around 15 min.
Part 2
21-15-9
Pull ups
Duffel bag lift from ground to shoulder then shoulder to overhead
Wall Balls
Farmers Carry, 2 class A foam pails. One there and back in the bay at the end of each round.
Pack duffel with at least 50lbs, and use a 16-20lb med ball for the wall balls to a 10' target.
Part 3
Tabata core
Pick a movement and time frame
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