Thu. Sept 29, 2016

531ShoulderPress

Warm-up

Warmup:3 min Run, bike, row+
In partners:
3x10 Pushups, overhead medball toss
1 partner holds a plank, the other performs pushups. Then both partners stand 10ft apart, facing each other and throw the medball overhead to each other.

Primer

2x 5min EMOMs,
EMOM 1:
2 muscle ups, +10 db floor press AHAP
Rest 2 min
EMOM 2:
10 DB seated press, + 10 cal Ski erg or Assault bike

Weightlifting

Shoulder Press 

1x10 BB
1x5 35%
----------
2x5 40%
2x5 50%
2x5 60%

ACCESSORY WORK

Metcon (No Measure)

4xDB SHoulder complex
8 frontal
8 lateral
8 FLyes