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Shoulder Smolder

IMG_3310
Warm-up:
30 sec AD coast
30 sec AD sprint
10 Banded X walks per side
10 banded Good mornings
10 Wall Slides
+
Mobility
Puppy Dog
Pigeon
Lunges
Straddle

Strength:
Every 2 min for 20
Complex
1 Squat Clean
1 DeadLift
1 Hang Squat Clean
1 Jerk
– figure out where you want to finish and work backwards.
– work to a peak!

For Time
20 min CAP
50 Empty Bar Push Press
50 Double Unders
10 CTB Pull-up
40 Empty Bar Push Press
40 Double Unders
8 CTB Pull-up
30 Empty Bar Push Press
30 Double Unders
6 CTB Pull-up
20 Empty Bar Push Press
20 Double Unders
4 CTB Pull-up
10 Empty Bar Push Press
10 Double Unders
2 CTB Pull-up
**DO NOT DROP THE EMPTY BAR!!!
-If an empty bar is dropped, there will be an immediate 50 
burpee penalty!!! No Exceptions!!

January 25, 2016 | News | 0

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