thursday

Warm-up

​3 SETS  (7:00 CAP) 
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down 
14 Shoulder Taps 
200m Run

*After warm-up, get out the barbell and start to open up your shoulders with some presses and holds

Strength

Strict Press
​1x5 @ 65%*
1x5 @ 75%
1x5+ @ 85%

*Based off of 90% of Heavy 1-Rep

Metcon

​4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups

Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike