• Daniel LaPointe

Wednesday, May 30


:30 Seconds Easy Row Active Spidermans Medium Row Active Samson Faster Row Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats

Push Press (On the 2:00 x 6 Rounds:)

Rounds 1-2: 5 Push Presses Rounds 3-4: 4 Push Presses Rounds 5-6: 3 Push Presses Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.

Speed Boat (Time)

3 Rounds, For Time: 30/21 Calorie Row/Bike 25 Wallballs (20/14) 20 Dumbbell Hang Clean and Jerks (50/35)

*Athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 20+ unbroken repetitions if necessary.

Body Armor 3 (No Measure)

Not For Time: 100 Banded Tricep Pushdowns 50 Banded Pull-Aparts 50 Banded Tricep Pushdowns 50 Banded Pull-Aparts

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