Warm-up
2 sets
:20 Bar Hang into 5-10 Beat Swings
3 Inchworm with Push-up into :20 Push-up Plank
then…
2 sets
5 HS Kick-ups with Shoulder Shrug
10 Naked Bar Thrusters
Weightlifting
Shoulder Press (4×4-5)
Take 12 min to complete @ 70-75% of 1RM
@12 min mark complete
Max reps Z-press @ 50% of 1RM
Z-Press (1xME)
@50% of 1RM Shoulder Press
Metcon
Metcon (5 Rounds for calories)
5 sets
On a 2:30 clock
25 Abmat Sit-ups
10 Burpee C2B (Rx+ Bar MU)
ME Cal Bike in remaining time
Rest 1:30 b/t set
