Metcon (No Measure)
Shoulder/ Hip Mobility – Coaches choice
4 round Airdyne Tabata
Maintain 350/300 Watts
Bench Press (2×20 @ 50-60% of Max)
Metcon (Time)
OHS 15-30-45-30-15
Dubs 90-60-30-60-90
Warm-up
0-5:00
Briefing
5:00-20:00
Ankle Mobility
Band Pull Aparts
OH Band Pull Aparts
Back to Wall Vees
Squat Therapy
OH Squat Technique and Demo
Overhead Squat (8-8-8-8)
Increase weight every round
Metcon (Time)
3 RFT
12 DB/KB Deadlift
9 DB/KB Hang Power Cleans
6 DB S2OH
Weight: 2×50/35
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#