1000 meter row
IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
:30 wall sits
:30 plank hold
:30 superman hold
Workout Specific Warmup (start this at 20 past the hour)
Alternating EMOM for 10 minutes of:
10 overhead squats, 45 lb (35 lbs)
10 shoulder presses, 45 lbs (35 lbs)
At 30 past the hour......
5 x 3 of squat snatches, up to workout weight
10 wall ball shots after each set
Workout (start this at 40 past the hour)
4 rounds for time of:
20 wall ball shots, 20 lbs (14 lbs)
10 ring dips
5 squat snatches, 65% of your max
This has a 20 minute time cap.
Competition Team Lift
Please make up one one of the team lifts from this week.
Competition Team Skills
Please make up on of the team skills workouts from this week.
8 rounds, on the 6 minute interval of:
800 meter row