Monday, May 8 2017

All classes choose b/t class and endurance
A.  Push Jerk:  3 – 3 – 3 – 3 – 3 (+/-70% of 1RM then increase)
B.  3 Round Superset:
1-Arm DB Strict Press x 5 per arm, into
10 DB BOR each arm
Rest b/t rounds
C.  For time:  30 – 20 – 10
Push-Up (quality form)
T2B
D.  Cool down (row/jog/bike/banded shoulder stretch)

or

40:00 AMRAP – Long Slow Distance
.75 Mile Assult Bike
500 Row
400 Run
Walk 200 Meters
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