Thu. Nov 10, 2016

MEB

Warm-up

Lightweight prowler push in pairs or teams of 3. One person pushes down and back TWICE as fast as possible. In teams of 2, other person does 5 pushups while partner pushes. In teams of 3, the third person does 5 band pull aparts.
Rotate through the stations for 5 minutes.
*Mash Upper Body

Weightlifting 

Bench Press

6x4 Heavy
*+10lbs from last week
*Same weight across all working sets

ACCESSORY WORK

Metcon (No Measure)

2x
3 Pushpress, then immediately into
100ft Overhead carry (down and back, meaning they have to turn around with the weight overhead)
@1rm Shoulder press weight + 5%

-then
10-8-6-4-2
Strict HSPU
*20 Double Unders before and after every set

“The Shoulder 50, Round 2
Using the heaviest large plates possible, perform
10 full frontal raises
10 lateral raises
10 upright rows
10 bent over rows
10 shoulder press