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Tuesday, February 5, 2019

  Tues 2/5/19
Mobility: Shoulders/Hips/Ankles
Strength/Skill: :30 on/1:30 off for max reps x 3 Rounds

Shoulder to Overhead

(Rx: Rd1-135/95; Rd2- 115/80; Rd3- 95/65)
(Scaled: Rd1- 95/65; Rd 2- 75/55; Rd3- 55/45)
Met-Con: 10:00 AMRAP-

5 Handstand Push-ups (mod: 5 DBL DB
Push Presses)
10 Alternating Pistols (mod: band across
squat rack or single leg squat to a stack of
plates or MB)
15 Air Squats
Additional
Optional
Accessory
Work:
Isometric Bulgarian Split Squat Hold with
DB Curl to Press Exchanges (hover back
knee an inch above the ground, 1 DB starts
overhead, the other down at your side. DBs
both come to the shoulders then switch 
positions: 3x8 each leg (4 each arm)
TRX Leg Curls: 3x8
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last 
cycle, perform 1:00 on/1:00 off x 9 sets at 
70% of max RPM
.