Friday, July 21st 2022

WARM UP

3:00 Bike

:30 easy/:20 mod/:10 hard

2 Rounds

-10 S/A DB Push Press

-5 Push Jerks w/o bar

-:30 Hollow Hold

– Kipping Progressions

1 Round

-6 Strict Press

-:20 Front Rack Opener

-6 Push Press

STRENGTH

Push Press

In 5 Minutes Build to a Heavy Set of 8 Reps

then

In 3 Minutes Build to Heavy Set of 5 Reps

then

in 3 Minutes Build to a heavy set of 3 Reps

GET FIT

10, 9, 8 …. 2, 1

-S2OH (115/75)(Rx+155/105)

-Lateral Burpees OTB

-T2B

20 Minute Time Cap

RECOVERY

-Lacrosse Ball Roll Shoulders and Traps

-Banded Front Rack Opener

-Banded Lat Opener