Warm up:
2 Rounds:
5 Dislocates
10 Banded Pull downs
10 Side Lateral Raise/Front Raise/Pull Back
10 Shoulder Taps
10 Swimmers
Strength: Shoulder Press 4x8 @ 70 %
DB FLY 3 x 10
Conditioning: (15 Min Cap)
8 Rounds 30 Dubs or 30 hop over bars 7 Push Press (135/95)(125/85 (95/65)
HAPPY MONDAY! Spring is in the air! Let's soak in the sun together! Strength: EMOM x10 -1 Strict Press + 1 Push Press + 1 Push Jerk Work...
Happy Saturday MEF, hungry dogs run FAST! Conditioning: Not a Partner WOD :) For Max Reps 6 AMRAP 800m Run / 1000m Row into max deadlifts...
Happy Friday MEF, let's have ourselves a weekend! For Total Time: -800m Suitcase Carry (35/25) -80 American KB Swings -80 Abmat Sit-ups...
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