Back-Rack Lunge
Every 2:00 for 10:00
10 Reps Unbroken (5 per leg)
*Start light and build across sets*
3 Rounds (14 Min Cap)
12 Thrusters 95/65
3 Wall Walks
12 Overhead Squats 95/65
3 Wall Walks
ATHLETES NOTE:
Your shoulders will be worked on this piece. You can break the barbell reps strategically to move faster on the Wall Walks or you can push it on the barbell and be a little slower on the wall. Push based on your weaknesses and how you can improve your fitness.
Strict Press
In 12:00 complete
1-1-1-1-1-1-1
Build to a heavy single
Seated dumbbell shoulder press: 3 sets, 8-12 reps (rest 1-2 min.)
Alternating dumbbell front raise: 3 sets, 16-24 reps (8-12 reps per side, rest 1-2 min.)
Dumbbell Lateral Raise: 7 sets, 8-12 reps (rest 30 sec.)
Barbell Curl: 3 sets, 8-12 reps (rest 1-2 min.)
Alternating incline dumbbell biceps curl: 3 sets, 16-24 reps (8-12 per side, rest 1-2 min.)
Standing Biceps Cable Curl: 7 sets, 8-12 reps (rest 30 sec.)