stay at home friday

stay at home friday

Weightlifting
Shoulder Press (4 sets of 8 strict shoulder press)
first set work to failure

Warm-up
Warm-up
30 second plate over head hold
30 second plank hold
30 second cobra
2 minute jump rope

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute amrap
15 ball slams 50/40 lbs
20 alt pike touches
5 plyo push ups

plyo standard: explode both hand off the ground with one hand on a plate or object.
Metcon (AMRAP – Rounds and Reps)
12 minute amrap
15 ball slams 50/40 lbs
20 alt pike touches
5 plyo push ups

plyo standard: explode both hand off the ground with one hand on a plate or object.

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