Friday 5-13-16

Warm-up:15min

  • Agility Drills

Weightlifting:20min

  • Form: Shoulder Press (5x5)

  • C/I: Shoulder Cluster (x3)

With approx. 90% 1RM Perform 4s eccentrics followed by 10s rest to failure. Immediately drop weight in half and perform AMRAP

Metcon:15min

  • Form: Metcon (Time)

100-80-60-40-20
Speed Singles
Single Unders

  • C/I: Metcon (Time)

100-80-60-40-20
Speed Singles
50-40-30-20-10
Double Unders