09.22.22
Shoulder Press (Weight)
Metcon (Time)
Core Finisher
Complete 5 min of Strict Plank Holds (top of push up position)
perform 15 hollow rocks each time you drop or break strict plank
10 min Cap
Complete 5 min of Strict Plank Holds (top of push up position)
perform 15 hollow rocks each time you drop or break strict plank
10 min Cap
5 sets x 3 reps
(do the warm up sets using a 1, 2, 3 tempo)
Work:
5 sets x 3 reps @ 80 – 90% of 1 RM
(Super set each work set with 10 ring dips or box dips)