Warm-up
2 sets
1:00 bike
10 Push-up Plank Shoulder Taps each arm
25 Jumping Jacks
10 Push-ups
then..
Turn back Pec Stretch each arm x 1:00
Weightlifting
Floor Press (5,4,3,2,1)
15 min to complete building to a new 1RM
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Metcon
Metcon (2 Rounds for time)
2 Rounds
16 ALT Devil’s Press (50/35)
30 SA DB Push Press (15 each arm)
16 DB Box Step Over (24/20)
Rest 5:00
