Look at that hair!!!
550 meter run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 pushups (various types)
10 ab thingies
Workout Specific Warm-up (start this at 20 past the hour)
EMOM for 12 minutes of:
10 assending weight KB clean and press
10 assending weight goblet squats
a set of ring dips (if you can’t do unassisted ring dips, please do a set of 10 tricep pushups)
Workout (start this at 40 past the hour)
4 rounds for time of:
30 wall ball shots, 20 lbs/14 lbs
400 meter run
Competition Team Lift
Please make up a team lift from this week.
Please make up a supplemental workout from this week.