312.566.7201

A: WARM-UP

  • arm circles + crosses + reaches
  • shoulder pass throughs + wrap arounds
  • x10 (5 pogo hops + 1 burpee)

 

B: Press specific mobilty

10:00 to prep wrists, shoulder, and T-spine

 

C: Press to 1RM

20:00 to build to single repitition maximum

 

D: MetCon

5 rounds , 1:30 clock| REST 1:30

  • 1 hang power clean #PR 1RM
  • 2 power jerk #PR 1RM
  • 3 muscle-up (6 ctb pull-up + 6 hr push-up)
  • amrap hand release about face burpees