Fitness

Skill
Bicep Openers X 5ea
Shoulder Opener X 5ea
Push Up Pos-L Pos


Metcon
A. 15 Minutes of Training
Plate Bench Press X MAX Reps
(15-25 Reps)
2 DB Farmer Carries X 80M
Goblet 1 DB Step Ups X 8ea


Metcon
B. 12 Minutes of training
OH Plate Carry X Max
Plate Series X 5ea:
Rev Lunges, Chops, Squats,
Bentover Rows,
SA Plate Carry X Max

Performance

Skill
2 Rounds
Bicep Openers X 5ea
Shoulder Opener X 5ea
Push Up Position-L Position X 5

Farmer Carry 2X30Kg (80M)

Metcon
A. 4 Sets
Loaded Push Ups X 8
Farmer Carries X 80M



Metcon
B. 4 Sets
OH Yoke Carry X 40M
SB Squats X 3


Metcon
C. 1 Set, 2 Min Rest, 2nd Set

Arm Raies Thumb Up X:30s
Arm Hold Palms up X:30s
Arm Raies Palms Up X:30s
Arm Raises Thumbs UpX:30s
AFAP During Raises!