Viernes 07 Febrero

Warm Up

General Warm Up: 

2 Rounds: 1:00 — :30 Slow Air Squats / :30 Fast Air Squats

1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)

1:00 — Box Step-Ups

Shoulder Focus:

2 Sets :20 Bar Hang -:20 Big Shoulder Rolls Back -:20 Big Arm Circles Forward -:20 Big Arm Circles Backward –

:20 Arms Up & Back

2 Sets:  8/8 Barbell Elbow Punches- 8 Double Elbow Rolls Forward (from back rack)- 8 Behind the Neck Press

Skill

Strenght

3-3-3-3-3 Strict Press*
*Start moderate and build to heaviest set of 3.

Workout

2 Rounds For Time

15 Push Press

25 Box Jump

-Rest 1:00

30 Push Press

50 Box Jumps

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