Mobility: Shoulders and Back
Strength:
1/2 Tabata(4 rounds of 20s work and 10s ‘rest’)
20s of push presses(no jerks)
10s of holding at top of press(‘head through the window’)
*10 burpee penalty for every time bar goes bellow shoulders, to be done after the strength. Athletes and not their egos pick the weights.
rest 2 minutes and then go directly into
2 min max pull ups
Metcon: “Tabata Squared”
V ups
Bicycle kicks
sit ups
plank hold
