Join us this Saturday at 0900 for a FREE class!  Everyone welcome!

 

Conditioning:

As many rounds and reps as possible in 15 minutes of:

5 Single-arm dumbbell overhead squat with right arm (50/35)

5 Single-arm dumbbell overhead squat with left arm (50/35)

5 Bar muscle-ups

30′ Single-arm dumbbell overhead walking lunge with right arm (50/35)

10 Wall-ball shots (25/16)@(10/9′)

30′ Single-arm dumbbell overhead walking lunge with left arm (50/35)

 

For score

 

Strength:

Shoulder Press

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

 

For quality

 

 

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