Warm up:
Pass throughs x10
Rotator cuff Warm up
IR Stretch x4 each arm
inch worm x 3
lunge down and back
Handstand hold x3 (20 seconds each)
Skill Work; Foundational movement
Press/Push Press/Push Jerk
500 Meter run THEN -
5 RFT
5 Push Press (PVC)
5 Over head lunges with DB
5 Push Jerks (PVC)
5 Burpees
These should be perform with superb to perfect form with the light weight. It should also be done at a very high level of intensity to get the Metabolic conditioning factor.
Steven: 11:14/12#
Barbie: 14:24/#5
Lori: 10:50/
Jerry: 12:03
Amanda: 11:12/PVC
Britni: 11:28/#5
Matt W: 10:54/20#/ #10 total for overhead
Ana: 12:29/10#
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