Shoulder Press & Met-Con’s

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Workout of the Day:

A) Strength

Every 90 seconds, for 15 minutes (5 sets of each), alternate between:
3-5 Shoulder press (if you make 5 reps, increase the load)
&
10-15 Toes to bar

B) Conditioning

10 minute AMRAP:
10 Shoulder to Overhead 50/35kg
20 Pull-ups
30 Double unders

Extra Credit – Posterior Chain Development

Sandbag squats: 3-5 x 15


Met-Con Class

Workout of the Day:
A) 5 Set’s of SandBag Complex
1 Squat , 2 Lunges , 4 Box Step Ups

B) 3 Rounds
10/10 SA Press
10/10 Lat Pull Down OR Landmine Row
5/5 Rope Pull Up

C) 3-5 Rounds
20 Ball Slams
20 Dynamic Step Ups