9/6/19 Training

Warm Up

Bear Crawl x 8 Trips of the rig (rest at each end if needed)

Then 2 steady rounds of:

10 DB or KB Strict Press (5 per side) *should be moderate-heavy

12 Perfect Push-ups


Banded Overhead Shoulder Distraction 1:30 per side


Shoulder Press Test

45×5 55×5 65×5 75×3 85×2 90×1 95×1 100-105×1


AMRAP 7 Minutes

1000/850 M Row

Max Ring Dips in Time Remaining

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