Call Us: (612) 226-8720

06.19.17

19
Jun

06.19.17

Warm Up:
Foam roll lats for 2:00
Foam roll thoracic back for 1:00
then..
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
:20 seconds of Scap Retractions off pull-up bar

Primer:
3 sets of
7 behind the neck push press- empty bar
:25 hollow hold
then…
3 sets of 3 reps dip drive- building load

Skill: Push Press
Dip and drive vertically through the heels, thrusting the bar overhead with the hip drive and finishing by pressing out with the arms.
4 sets of 6 reps heavier then 6/8/17
keep same load across

WOD:
6 RFT
sandbag DL x 10 70/50#
sandbag power clean x 5 each side
sandbag lateral hops x 20 total
200m run

Leave a Reply