Workout of the Day: Thursday, 07-September-2023
Warm up
Shoulder Press (4 min EMOM 2 Strict Press Mod Weight
Try to go 5-10 lbs heavier than last week)
Push Press (4 min EMOM 2 Push Press
Try to go 5-10 lbs heavier than last week)
Split Jerk (6 min EOMOM 2 Split Jerks
Try to go 5-10 lbs heavier than last week)
Try to go 5-10 lbs heavier than last week)
Metcon (Time)
with a Partner Complete
100 cal Row
1 Rows while partner holds a Plank
75 S2OH 95/65
1 holds barbell OH while the other does S2OH
50 DL 185/115
Partner Holds Sand bag while the other does DL
25 Synchro Burpees
No barbell option, sub SDL w/KB and db’s for S2OH
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
4 rounds
5 Strict Press
5 Box Jumps
10 Bent over Rows