W.U:  w/Partner complete 3 Rounds

  • Internal/External Rotations
  • Push Press with 45/35/15
  • 10 Lateral Raises/10 Front Raises

Strength:  Push Press

Build to a 3 RM Push Press then

  • 85% x 3 (3)

Segment 1:

  • 6 x 100M Sprints

Rest 6 Mins

Segment 2: 12 Min Clock/EMOTM

  • Min 1 - Wall Ball
  • Min 2 - KB Swings 53/35
  • Min 3 - Strict/Hand Release Pushups

*Repeat for 12 Min clock rotating in the above order

 

Comment