Warm-up
Stretches: Neck R & L, Over under shoulder swings, trunk rotation, forward fold, downward dog, world’s greatest stretch R & L, Upward dog & back into forward fold.
Dynamic Warm Up:
2 Rounds
100m Run
10 Push Ups
8 DB Deadlift
6 DB Goblet Squats
Weightlifting
Shoulder Press (10@55%, 10@65%, 5@75%, 5@80%, 5@85%)
One and a half Shoulder Press
only for first 3 sets
Superset: 16 Sit ups to press with plate
Home Version:
5 x 12 Single arm DB Press (Each side)
Superset: 15 Push Ups + 16 Sit ups to press with DB or light object.
Metcon (AMRAP – Rounds and Reps)
20 Min. AMRAP
400m Run
16 DB Deadlift 50/35#
12 DB Goblet Squats
*Can use DB, KB, or Sandbag to complete objective.
every 100m is 1 rep.
Cool Down
3 Min. Run, Bike or Row
followed by 5 Min. of stretching.