Thursday, June 6


ACTIVATION 3:00 Min Bike/Run/Row/Skip Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height

Bench Press (3-2-1 x 3)

Bench Press (3-2-1 x 3) Bench Press Waves Rest :90 sec between waves Wave #1: 3 @ 75% 2 @ 78% 1 @ 81% Wave #2: 3 @ 78% 2 @ 81% 1 @ 84% Wave #3: 3 @ 81% 2 @ 84% 1 @ 87%

Shoulder Press (3-2-1 x 3)

Shoulder Press Waves Rest :90 sec between waves Wave #1: 3 @ 75% 2 @ 78% 1 @ 81% Wave #2: 3 @ 78% 2 @ 81% 1 @ 84% Wave #3: 3 @ 81% 2 @ 84% 1 @ 87%

Inverted Ring Rows (5 x Max Effort)

Ring Rows- Feet on box if regular ring row is sound. Ring Rows should be strict and controlled with good posture. Do not let the traps activate and do the work.

Karen (Time)

For Time: 150 Wall-Ball Shots, 20# / 14#

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