Run 1 mile
Bulletproof shoulder routine
Strength/ skill
Work on progressions/ volume for 15 min
Pull up
Chest to bar
Muscle ups
Conditioning
8 min AMRAP
Bear complex
1 Power clean
1 Front squat
1 Push press
1 back squat
1 Push press
* You can rest the bar anywhere but the ground. If the bar is rested on the ground the workout is over
Recovery
Shoulder stretch with band
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