Tuesday June 28, 2022

Warmup

2:00 Bike/Row

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Tricep Pull Downs

10/Side Banded Paloff Press

10 Squat Jumps

10 Dead Bugs

 

Mobility

Front Rack Stretch on Box 1:00

 

Skill/Strength

Establish a 5 rep max bench press

 

Write down your weight.  You will need it going forward.

 

Then…

 

3x5 at 80%

 

WOD

20 shoulder to overhead

30 box jumps

40 situps

60/48 cal row or bike

40 situps

30 box jumps

20 shoulder to overhead

 

F:  reduce reps of all movements; double db shoulder to overhead

P1:  115/75

P2:  75/55

C:  135/95; weighted stepups instead of box jumps (50/35 db or kb); 25 GHD situps instead of regular situps; bike cals; begin and end with 3 rope climbs

Jacque Hagen