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Monday

Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation

Then "Tabata " Core Alternate 8 Sets of:
:20 BP Russian twist
:10 Rest
:20 Scorpions

ROWING WARM-UP
2 sets:
:20 row
– Rest :10
:20 shoulder taps in plank
– Rest :10

2 sets:
:20 row
– Rest :10
:20 push-ups
– Rest :10

SHOULDER PRESS REVIEW AND BUILDUP
3 Press Pulling the chin back and pressing the bar straight up.
3 Press Finish with the bar directly overhead.
3 Press Keep bar as close to the body as possible while pressing.
3 Press Return bar to the rack from overhead. Elbows stay in front of the bar.

BUILDUP
3 sets:
5 shoulder presses
– Rest 1:00 between sets.

Increase load across as many sets as possible.

Finisher
Metcon (AMRAP – Reps)
2 sets: On a 7:00 clock
15 KB side-bends/arm Blu/Grn Yell/Blu
Max-reps strict ring dips

Cool Down
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)

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