03.13.2017

Warm up:

3 Rounds
30sec double unders
10 strict press (empty bar)
10 goodmornings (empty bar)
30sec plank

Mobility:

10:00 cap:
1. Deltoid & pec smash  2:00/
2.  3 rounds, 20sec ea : Shoulder mobilization against wall + Shoulder rotation (all directions)

Strength/Technique:

[15-20:00]

1 Push press + 2 Push jerk ; 1 – 1 – 1 – 1 – 1 (building)

Conditioning:

Every 90sec for 15:00 (10 rounds total)
6 Push up
9 Push press (AHAP)
12 Double unders

Finisher (Opt.):

Tabata alternating:
Hollow rocks
Supermans