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TUESDAY 06282022

WARMUP

SKILLS

Option 1 GOT NONE

4 alternating sets of :

A.1

Z-PRESS DUAL DB OH HOLD 30 s

rest 90 s

A.2

MAX DEFICIT PIKE HSPU

  • toes or knees on box

B.

Half-Kneeling Single Arm Dumbbell Press (3131 tempo)

  • 3 sets of Max reps

Rest as needed

*tight midline brace; 3 sets per arm

*start with weaker arm and choose a weight that allows you to get at least 5 reps per set.

———————————

Option 2 GOT SOME

C.

6 sets or to 50 total reps:

200m run @ mile pace / effort

-10 sec transition-

AMRAP (-1) strict HSPU

-rest 90 sec between sets-


WOD

D.Test:

20 min C2 rower /bike For Max Average Watts

*score= average watts held as points

Scoring

Points / anything else (higher is better)

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