WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Squat ( air – front – back – overhead ) – Kipping – Butterfly
STRENGHT
12 minutes to find a 1 RM of:
Back Squat
-Warm up as follows 10 with BB – 5 #60% – 3 #70%
-Aim for 3 to 5 working sets
Rest 5′
CONDITIONING
Games Open Workout 12.5
AMRAP in 7 minutes following the rep scheme below:
3 Barbell Thrusters #45/30
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
This is a timed workout. If you complete the
round of 12, go on to 15. If you complete 15,
go on to 18, etc.
Compare to 23/08/16