Essentials:
a1. Shoulder Press – 6-8 reps@ 2012 x 5; rest 45 sec
a2. Pull Up negatives or ring rows- 8-10 reps x 5; rest 45sec
B. OH plate walking lunges- 24 continuous steps x 4; rest 2 min (25/15# plate)
Fitness/Performance:
a1. Shoulder Press- 5, 3,1,5, 20 ; rest 1 min
a2. WTD pull up or strict pull up – 5,3,1,5,10 reps ; rest 2 min
B. OH snatch grip reverse alt. lunges- 24 continuous steps x 4; rest 2 min
All: 80 burpees for time to 6 in target.
