Warm up:  

  • 3 min jump rope (work doubleunders/ attempts)
  • QM up and back w/ Dumbbell drag 60/40 
  • 10 push ups 
  • 10 PVC Pass Throughs
  • 10 PVC Halos
  • 10 PVC OHS 

Mobility:
Banded Heel Cord: Anterior Bias  

Skill:
Bench Press 4X8 (dynamic effort- think speed) 65-70% of 1RM Last set should be difficult but manageable. 

Workout:
Re-test from week 1. compare to 7/23
12 min AMRAP:
3 OHS 30 DU's.
6 OHS 30 DU's,
9 OHS 30 DU's,
12 OHS 30 DU's.... adding 3 reps to OHS each round until 12 min is up

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