Friday 190816

General Warm-Up

3 RNFT:

10/side Quadruped Thoracic Rotations https://www.youtube.com/watch?v=z2zv526I7M8&feature=youtu.be

10yd. Dual DB/KB OH Carry

 

Strength

Strict Press

5 reps @ 75-80%

4 reps @ 80-85%

3 reps @85%-90%

2 reps @ 90%+

 

rest 2:00-3:00 between sets

 

Workout Of The Day

AMRAP 15 w/ a partner

40 Push-ups

80 Air Squats

120 DU's (240 SU's)

200m Run (together)

 

Split Push-ups, Squats, and Jump rope reps as needed but run together

 

Recovery

Partner Handcuff Stretch 1:00-2:00

Table Top x 20 reps

Crossfit Enhance