Warm Up:
- 200m Jog
- 200m Row
- 10 cal Bike
- 10/10 Front/ lat Db Raise
- 20 Pass Thru
Performance:
Strict Press: 5x5
Work up to a heavy 5
*same weight all sets*
*rest as needed between sets*
Fitness:
4 sets:
- 5 Db Arnold Press AHAP
- -rest 15 seconds-
- 5 DB Front Squat
- -rest 15 seconds-
- :20 side plank on each side
- -rest 1 minute-
Met-Con:
5 Rounds for time or 20 Min AMRAP
15 Wall Ball
10 Hanging Knee Raise / Tuck Up/ In and Out
5 Burpee
Cashout: Coaches Choice