Mon. May 1, 2017

DE UPPER

Warm-up

3x
10 db bench press
10 db shoulder press
10 band pull aparts
-
1 minute Burpees

Weightlifting

Red: Bench Press

Bench Press 

White/Blue: Volume Bench
5x10 Heavy, same weight. No misses

SWOD - Strength WOD

5 Rounds each for time, AHAP:
5 Thrusters
5 Push Press
Max Reps Ring Rows (1 set)
*Rest 1 minute between rounds

ACCESSORY WORK

4x
*DB Shoulder Complex
-8 Front raise
-8 Lat Raise
-8 Reverse Delt Fly
*1 min max reps situps