Push-
– 2 sets of- 3 Strict presses + 1 push push press
– 2 sets of- 2 push presses + 1 jerk
***
Metcon-
1:30 AMRAP / 1:30 rest- for 4 rounds..
Complete 20 Single DB Shoulder to OH @22.5/15kg
– AMRAP of double unders in the remaining time!!!
– Count total DU
***
Gainz– Upper
Warm-Up (5 min)
Scapular push ups x8,· cuban press ×6 each arm · :15 dedhang
Band strict press x10 , ring rows x10,, Yoga push ups x6
Pause strict press x5, 3 pull ups, Hip taps x20
Compound Block
Strict Press 4 × 7@ 70% (90 s)
Weighted Pull-Up 4 × 7@ 70% (90 s)
Accessory Block A
EMOM 12-
1) 6-8 DB floor press
2) 1-2 Legless rope climbs
3) :50 KB suitcase walk around