Warm-up
Spend 2 minutes in Z1
Then, monster band mobility and 3 rounds of
10 standing shoulder stretches against the wall
10 facing shoulder stretches
10 steps left/right in plank position
10 push-ups
Strength
Push press – one lift every 2:00
2×3, 2×2, and then 4×1; all building towards a heavy single
This rep scheme again. Planning your weights for these will help you get as close to your true 1RM as possible, maybe even find a new one.
WOD
“Wall Ball till the day I Fall”
20 min AMRAP
15 wall balls
10 T2B
5e renegade rows (50/35#)(40/25#)
*partner one does 1 full round before switching.
This is just a CrossFit triplet. Partner 1 goes through the entire round while partner 2 rests. Then switch. The renegade rows are done in the plank position with one are doing all 5 rows before switching. So it’s really 10 renegade rows, total.
