Thu. Nov 17, 2016

MEB

Warm-up

3x
10 Burpee
10 DB Shoulder Press
10 (each) Lateral/Frontal Raise
*Mash Upper Body

Weightlifting

Bench Press 

Bench Press
7x2 Heavy
*+5 or 10lbs from last week
*Same weight across all working sets

ACCESSORY WORK

Metcon (No Measure)

2x
1 Pushpress, then immediately into
100ft Overhead carry
@1rm Shoulder press weight + 10%

-then
5 Rounds For time:
20 Pushups
20 Double Unders
*Scale the pushup reps to manageable sets

“The shoulder 50, round 3”
Using DB’s
50 Upright Rows
50 Lateral Raise
50 Shrugs
50 Frontal Raise
50 Bent Over Row
*All 50 of each movement must be completed in order.