WARM UP
3min warm up - bike, jog, row then - windmills, arm swings, band stretches for shoulder mobility, - Then, empty bar btn for arm mobility L,R, Both L&R, then 5SP, 4PP, 3PC
6wk strength training: wk4 of 6: Press complex warm up all 3 (s, pp, pj) then - 4x1 at 80% of max for each (so, add weight to each press)
8min emom:
C&J starting at 70% and increase to max load -
2min transition then,
8min amrap:
3OH squat, 6HSPU, 9 Pullups (155/115)
C&J starting at 70% and increase to max load -
2min transition then,
8min amrap:
3OH squat, 6HSPU, 9 Pullups (155/115)
coaches choice
