Thu. Feb 2, 2017

ME Upper

Warm-up

3x
10 Pushup
10 DB Press
5 Strict Toes 2 Bar

Red Tier - Shoulder Press 

 Shoulder Press 5x5, find baseline and training max.

White Tier - Spoto Press 

https://youtu.be/GlVDInbYauI

5 rep heavy
1xAMRAP @5rep weight, regular bench
1xAMRAP @90% regular bench press (90% of 5rep spoto weight)

SWOD - Strength WOD

-Open Option
10 min AMRAP:
20 Push Press (95/65)
30 Cal Assault bike

-PPT Option
Every minute, 10 minutes, Alternating
15/10 Cal Assault Bike
Max Sets, 2 DB Pushups, 2 Renegade rows

ACCESSORY WORK

3x
25 Banded seated rows
25 Banded FacePulls
12 Landmine 180’s https://youtu.be/MuGFJDUDNL4