June 13, 2017

A. Warm Up
3 Rounds:
15 Single Unders, 15 Double-Unders, 10 Single Unders, 10 Double-Unders
250 Meter Moderate Row
5 Spiderman and Reach, each leg
20 Shoulder Taps (Try box shoulder taps if you can)

60 seconds each side:
Couch Stretch
Pigeon Pose
Green Band Lat and Shoulder Stretch

Scoring: Not Scored

​B. Shoulder Press 4 x 3
Every 90 seconds, for 6 minutes (4 sets):
3 Shoulder Presses

Coach's Notes:
Not a superset. Build to a heavy 3 reps across all three lifts. Finishing one movement across four sets before moving to the next.

C. Push Press 4 x 3
Every 90 seconds, for 6 minutes (4 sets):
3 Push Presses

D. Push Jerk 4 x 3
Every 90 seconds, for 6 minutes (4 sets):
3 Push Jerks

E. Rounds for time
3 Rounds of 50 Double-Unders, 10 Burpees
then: 40/35 Calorie Row,

2 Rounds of 50 Double-Unders, 10 Burpees
then: 30/25 Calorie Row

1 Round of 50 Double-Unders, 10 Burpees
20/15 Calorie Row
Scoring: Time (lower is better)