Monday July 15

Warm-Up
3 Rounds of
15 Squats
10 PVC Dislocates
5 Dolphin Push-Ups
30sec/side Samson stretch (knee down)

Strength Prep
5-8 minutes to work up in weight (bar from the floor)

Strength
8 rounds of
(1) 3 Push press @ 75-80% 1RM;
– 30sec Rest; then,
(2) Shoulder Accessory;
– Rds 1,3,5,& 7 = 10-15 Band Pull-Aparts;
– Rds 2,4,6,& 8 = 10-20 Alt HS Shoulder Touches
– 30 sec Rest

Met Con
4 minute AMRAP of
2 Clapburpees (burpee w/ extra clapping push-up)
4 Jump Squats
6 Mountain Climbers