Warm-up:
3 Rounds
Wall Climb - 5
Goblet Squat - 10
Strength:
3-3-3-3-3-3-3
Shoulder Press
Met-Con:
For Time and Rounds
4 Rounds for Time with 7 min Time Cap
185 lb Bench Press - 10
Ring Dip - 20
If completed within 7 min Time Cap, rest until end of 7 min
4 Rounds for Time with 7 min Time Cap
155 lb Push Press - 10
50 lb KB Swing - 20
Assistance:
DB Lateral Raises - 2x8-10
Front to OH Raises - 2x8-10
Body Skull Crushers - 2x12-15
DB Kickbacks - 2x12-15
Shoulder Press: Pulled my shoulder yesterday, so had to take it easy...
ReplyDelete95x3,115x3,115x3,125x3,125x3,135x3,145x2
Metcon Part 1
Had to stop midway through as my shoulder was in a lot of pain from the bench press...reduced weight to 155 lbs but it didn't help. Too bad!
:(