Warm-Up:
0:00 - 5:00 Aerobic of Choice
5:01 - 10:00 AMRAP
10 Dislocates
10 OHS
Strength:
A. Overhead Squat.
OTM for 10 minutes perform 1. rep. building from an empty barbell and keep everything under 80% feel for the day
B. Front Squat.
3 reps x 8 sets @ 60-65%
rest :45 bt. efforts
keep each rep fast and aggresive
C. Weighted Negative Bar Dips
work up to a tough 5 reps
MetCon:
in front of a clock for 10:00
50/43 cal Bike
50 thrusters, 135/95
AMRAP burpees over the bar
OTM for 10 minutes perform 1. rep. building from an empty barbell and keep everything under 80% feel for the day
B. Front Squat.
3 reps x 8 sets @ 60-65%
rest :45 bt. efforts
keep each rep fast and aggresive
C. Weighted Negative Bar Dips
work up to a tough 5 reps
MetCon:
in front of a clock for 10:00
50/43 cal Bike
50 thrusters, 135/95
AMRAP burpees over the bar
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