Weightlifting
Complete two sets of each giant set
with 90 sec rest between sets
go through the cycle 2 time (i.e. 4 total sets each station)
2 sets
10/10 Half Kneeling KB Shoulder press
8-12 DB Lateral raise
10 Xover Snow angels
rest 90 sec
2 sets
8-12 Dual DB Rotation Curls
10-15 Single DB OH tri ext
40-60 sec Plate Pinch
rest 90 sec
Metcon
Metcon (No Measure)
Steady conditioning (twice through)
EMOM x 12
50 on 10 off
1-2: Ski
3-4: Bike
5-6: Jump rope of athletes choice
