Warm up
3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press
Strict Press & Push Press
6 supersets of 2 push presses followed with 2 shoulder presses
Build to a heavy superset. The sequence is inverted from last week, which will make the complex more challenging. We are testing a 3RM shoulder press in 2 weeks.
Conditioning
12 min alternating EMOM:
10/8 cal ski or bike
15 double KB deadlifts 24/16 kg
15 ring pushups
EVF360
Part A
5 rounds for load and quality:
10 unbroken double KB push presses
10 lateral DB raises
10 weighted hanging knee raises
10 alternating DB renegade rows
Time cap: 20 min
Part B
12 min alternating EMOM:
10/8 cal ski or bike
15 double KB deadlifts 24/16 kg
15 ring pushups