Tuesday 4.25.17

Essentials:
A.
5 Sets
Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm
On the 2:30min

B.
7 Rounds For Time:
Goblet Squat x 7 reps
Box Dips x 7 reps
V-Ups x 7 reps
*10min Cap

Fitness:
A.
5 Sets
Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm
On the 2:30min

B.
7 Rounds For Time:
Front Squat x 7 reps 95/65
Shoulder to Overhead x 7 reps 95/65
Toes to Bar x 7 reps
*10min Cap

Performance:
A.
5 Sets
Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm
On the 2:30min

B.
7 Rounds For Time:
Front Squat x 7 reps 95/65
Shoulder to Overhead x 7 reps 95/65
Rope Climb x 1 rep
*10min Cap

Competitor Session 2:
A1.
3 Sets
Alternating Double Kettlebell Front Rack Step Up x 8 reps per leg
Rest 1min
A2.
3 Sets
L-Sit x 50% max time
Rest 1min
A3.
Side Plank Dumbbell Overhead Hold x 30sec per side
Rest 1min

B.
5 Sets
Front Rack Double Kettlebell Wall Sit x 45 sec
Rest 75 sec

C.
15min
Airdyne 65%
Every 2min get off and hold a planch progression for 15sec