Thu. Sept. 15, 2016



3 min Assault bike intervals. Every 30 sec perform 5 seconds max effort sprint
Then with 2.5 lb plates 3x
10 Arnold presses
10 Lateral raises


Shoulder Press 

1x10 BB
1x5 35
1x5 50
1x5 60
Working Sets:
2x3 70%
2x3 80%
1x3+ 90%

Push Press 

2xMax Reps Push Press @90% Shoulder Press


Metcon (No Measure)

4 Rounds
30 sec on 30 sec off at each station:
Wall balls (30/20)
Renegade Rows AHAP
Rope Climbs/K2E
*Rotate through stations in order every 30 second round
**Scale wall ball height not weight, renegade rows are as heavy as possible while maintaining proper position, scale rope climbs as needed. If no rope climbs can be completed perform knees to elbows

4x Super Set
10 Bent over Fly directly into a Pendlay Row (20 reps total)
10 Arnold presses