Thursday, June 13

Warm-up

Scarecrow + Scorpion

PVC Shoulder Work

6:00 of, for quality;

5 V-Ups

20 Shoulder Taps

5 Tempo Squat Jumps

10 Glute Bridges

Rebuild A

Tall Kneeling Filly Press: 2111; 8-10/arm;

Close Grip Parallette Tricep Push Up: 3011;

8-10reps

Incline Bench Dumbbell Bicep Curl: 40X1;

8-10reps

(can go seated or standing as well, if incline bench is taken)

Metcon 

Complete as many rounds as possible in 18 mins of:
24 Dumbbell Sit-ups, 20/10 lbs

Single Arm Kettlebell Overhead Carry, 53/35 lbs, 100 m 

Rebuild B

3 RFQ

20 Dumbbell Sit-ups @ 2111

Single Arm Kettlebell Overhead Carry, 100m

20 Banded Face Pulls

Cool Down

Banded shoulder work

Pigeon Stretch 1-2 min/each