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Workout 6.12.20

Warmup
8:00 of
1:00 softball lat smash
:30 waiter’s hold/side
10 single arm upright rows

Then
3×3 wallball chest pass
Strength Only Day
3 rounds of
5/4/3 strict press
Increase weight each drop in reps, then try to repeat for next wave. 

First round 3 seconds down/3 seconds up tempo 
Second round 3 seconds down tempo
Last round athlete’s choice

Superset each round with 10 perfect RDLs
Cooldown
10 pvc passthroughs
10 mckenzie pushups
x3 rounds

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