8 Minutes Shoulder/Calves Mobility (click links for details)

A- WU- NFT- 50 Banded Pull Apart/20 Ring Row/20 Calorie Row/20 Seated D.B. Press (HBD)

B- Jerk- 10 Minutes To WU To 90% of 12/12/15 + 1@90% Every 90 Seconds For 8 Rounds -20 Minute Cap

C- 3 RFT of: 20 Box Jump (24/20″)/800M Run

 

4 replies
  1. Smanik
    Smanik says:

    A) 50 Banded Pull Apart/20 Ring Row/20 Calorie Row/20 Seated D.B. Press (35)
    B) Clean & Jerk 1@90kg Every 90 Seconds For 8 Rounds
    C) 3 RFT of: 20 Box Jump (24″)/800M Run – 12:57
    D) Bamboo Bar Press – 3 Rounds of Max UB Reps (12KgX2) – 20/20/16
    + 4×12 D.B. Roll Back Extension (35/25…)
    E) 90 Seconds Lateral Banded Monster Walk + 100 Banded Hip Bridge & Seated Banded Ham Curl

    Reply

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