Tuesday – 060617

Warm-up/Injury Prevention
Perform 50 unbroken FULL kettlebell swings, then 3 rounds NOT for time:
15 band pull-aparts with external rotation (palms up!)
15 band pull throughs
10 single arm kettlbell shoulder press with rotation
5 reps of a posterior capsule stretch on each arm (hold each rep about 5 seconds, try to go lower every rep)

Workout of the Day
5 rounds:
AMRAP in 3 minutes:
10 deadlifts (155/108)
10 shoulder-to-overhead
1 rope climb

Rest 1 minute between rounds

Pick a weight that challenges you, but you can hit for 10 reps unbroken on the shoulder-to-overhead fresh.  However, should still be on the heavy side.  No round should be broken up more than twice.  If you can’t climb the rope, plan on 3 pull instead.  Pick from where you left off each time the 3 minute round starts again.

Post your scores to the Whiteboard.

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