Non-specific
Spend 2 min w/a lax ball
Spend 2 min in Z1
Then 3 rounds
5 burpees
10 squats
5 pull-ups
Specific
Banded shoulder
10 strict press
10 bent over rows
10 push press
Strength
A1. Push press – 3×6; look to add weight to 11/23
A2. Weighted pull-ups— 4×5; AHAP
Simple. Push/pull. The harder you work, the more results you will see. Have a plan, build on the previous session.
WOD
“Blue Fish”
18 min AMRAP
5 OtB burpees
7 push press (135/95#)(115/75#)
9 T2B
27 DU’s
*P2 can start their round when P1 starts their DU’s
Weakness Work
Handstand Push-ups (3-5 max sets)
work on your setup and form
