7.11.2019

Warm up:

3x
2:00 row or 400m run
1:00 Reverse Samson lunge (reaching overhead)
1:00 bottoms up KB press (.30/.30)

Strength:

Seated Barbell Shoulder Press;
7-7-7-7-7-7-7
(increasing by 2.5-5lbs each set)
rest 2:00

Conditioning:

For Time
30 Burpee box jump overs (24/20)
50 Russian Kettlebell swings (30% BW in lbs)
30 Wall Balls (20/14)
50 Russian Kettlebell swings (30% BW in lbs)

Auxiliary:
A) Seated Double Banded Lat Pull Down
12-12-12-12-12
Rest 60-90sec
B) Medball Russian Twists
6x 20sec work / 40sec rest

Recovery:

4:00 (2:00 L/R) EACH
Bretzel
Overhead tissue smash