Weightlifting
Strict Press (6-6-6-6)
Use dumbbells. Attempt to go 5# heavier than last week.
Metcon
Triple AMRPAP 6 (AMRAP – Reps)
9 minute AMRAP
5 strict pull ups
10 push ups
15 squats
Rest 1 minute
9 minute AMRAP
Row 10 calories
20 goblet step ups 24/20 53/35
Rest 1 minute
9 minute AMRAP
20 kettlebell swings
10 burpees to a 12″ target
Score is total reps. Each round = 30 reps
Supplement
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per side
http://ift.tt/1OyzJQh
point-shoulder-opener
Smart people do this.
Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold
Use a medball light enough to keep moving.
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