ALL: Metcon (No Measure)
Quadruped Thoracic Rotations, 2×5/side

3 Sets:
5 Strict Pullups
10 Dumbbell Z-Press
15 Walking Lunges
10-15 Double Unders
Z-Press: https://www.youtube.com/watch?v=nyZh1xsvhI0
Go light, focus on perfect form

ALL: Push Press (5×6 )
Add 5-10lbs from last week.

EXTRA: Pause Back Squat (:02 pause to a heavy set of 5, 95%x5, 90% x 5)
Leave one rep in the tank. Build in sets of 5.

ALL: Metcon (Time)
5 Rounds for Time:
10 Ring Dips
10 Front Squats, 115#/75#

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply