Friday

A. Open with 6 rounds of: (~15 minutes)
8-10 Cal Ski
50 Single Rope Skips – singles can be very effective
1 Parking lot Line tag
rest 1 min.
B1. Push press: 32 1– 3,2,1 – 1 sec pause in the dip position, 3 sec pause at lock out.
B2. Heavy DBall Shoulder Step Ups – 8-10 alt steps
B3. KB Anchored Windmill – 8-10 reps/side
Rest 2 minutes b/t rounds
X6 sets
+
6 min AMR:
1000 M Row
* Remaining time – TnG Deadlift @ 70K/45K
NOTES:
- Extended warm up, treat it as such
- Last week for PP @ tempo, make sure to keep that hold at the top at 3 sec, remain tight all the way through your body: Active shoulders, belly tight, butt tight, Quads on.