Weightlifting
Back Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets and use the time to work shoulder mobility
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets and use the time to work shoulder mobility
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Metcon
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (50/35 lbs)
10 Pull-Ups
15 Box Jumps (24″/20″)
5 Dumbbell Man-Makers (50/35 lbs)
10 Pull-Ups
15 Box Jumps (24″/20″)
Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press