12.07.18

Warmup

15 Mini Band Wall Slides
20 DU or SU
15 Mini Band Scapular Activation Presses
20 DU or SU
10 Mini Band External Rotations with palms up and 10 with palms down
20 DU or SU
5 Mini Band Shoulder Oscillation raises with palms facing in and 5 with palms facing out.

Mobility

Group/Joint Mobility X 6 min

Skill

Review of the Strict Press
Review of the following static dip hold variations:
Bottom of ring dip hold
Bottom of dip hold – matador
Bottom of dip hold – boxes

Strength

EMOM X 12, alternating minutes between the following movements:
A – 3 Strict Press @ 70-80% of 1RM
B – 20 sec hold:
P – bottom of ring dip hold
L – bottom of dip hold – on matador (bend at knees to ensure feet are not on the ground)
F – bottom of dip hold – between boxes (use feet as minimal support if needed)

Metcon

With a clock set to three 6 min intervals (no rest between intervals):
(1) 6 min interval
25 ft Overhead Walking Lunge
40 American KB Swings
25 ft Overhead Walking Lunge
Then with the remainder of the 6 min, AMRAP cal row/bike/run/ski
(2) 6 min interval
25 ft Overhead Walking Lunge
30 American KB Swings
25 ft Overhead Walking Lunge
Then with the remainder of the 6 min, AMRAP cal row/bike/run/ski
(3) 6 min interval
25 ft Overhead Walking Lunge
20 American KB Swings
25 ft Overhead Walking Lunge
Then with the remainder of the 6 min, AMRAP cal row/bike/run/ski
Score is total calories accumulated over the 18 min
P – 32kg/24kg, 95/65
L – 24kg/16kg, 75/55
F – 30,20,10 rep scheme for American KB swings at 16kg/12kg, front rack walking lunge at 65/45

Cashout

5 rounds, not for time
Sled Push 100ft (50ft down/50ft back) – as heavy as possible. The sled should not be a sprint but rather a slow continuous effort.