WARM UP
kettlebells (light weight)
50 Hand-to-hand swings
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Dinamic Stretch – Press ( Strict-Push-Jerk )
STRENGHT
10 minutes to find a 1 RM of:
Shoulder Press
-Warm up as follows 10 with BB – 5 #60% – 3 #70%
-Aim for 3 to 5 working sets
Compare to 04/04/17
Rest 5′
CONDITIONING
“Bridges Son”
AMRAP 20 min
6 Manmakers #24/15
7 Dumbells Box Step Ups
*if you have vest or Body Armour, wear it.
