Warm-Up:
HSPU's
Clapping Push-ups
Rotator Cuffs
Strength:
ME Floor Press + chains
RS Press: 5 x 5
Chest Supported Rows: 5 x 5
A1. Tricep Pressdowns: 4 x 10
A2. Band Rear Delts: 4 x 10
Optional MetCon:
5 RFT:
5 Push-Press 155-185/95-125#
10 Strict Pull-ups (weighted if you can)
-Rest 1 minute-
3 x 30-40 Unbroken Box Jumps
1 comment:
Rest 1 minute after the metcon before starting the box jumps. Rest as little as possible between box jump sets.
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