Warm-up
2min any machine
20 Squat jumps
20 Banded Pull Aparts
+
3 Burpees
6 situps
9 Box jumps/step ups
Then..
STRENGTH
4 Sets
5 Hang Power Cleans (Build)
Immediately into…
Max Push Press
Immediately into….
Max Shoulder Accessory Movement**
Rest 1-2min. Between Sets.
Set 1.) Lateral DB Raises to failure
Set 2.) Front DB Raises to failure
Set 3.) Lateral DB Raises to failure
Set 4.) Front DB Raises to failure
.
METCON
Gotta move quick on this one if you want to finish. 18min Cap
10 Rounds For Time:
3 Devil Press
6 Toes-To-Bar/V-ups
9 Box Jumps / step down
12/10 Cal Any machine
Scale: 2/4/6/8reps
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