Weightlifting
Strict Press (8-8-8-8)
Use dumbbells. Attempt to go 5# heavier than last week.
Metcon
TRAMRAP 2 (AMRAP – Rounds and Reps)
9 Minute AMRAP
5 Strict Pull Ups
10 Kettlebell Swings 53/35
15 Air Squats
Rest 1 Minute
9 Minute AMRAP
Row 250/200 Meters
15 Step Down Box Jumps
Rest 1 Minute
9 Minute AMRAP
10 Toes to Bar
20 Butterfly Sit Ups
If there are more people than rowers, split into two groups, Group 1 does triplet while Group 2 does Row/Jump. Switch at 10 minutes, do T2B/Sit ups together at 20 min.
Supplement
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener
Smart people do this.
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