Thursday 9.5.19

Practice 

Skill 

A. Rope Climb

(work on technique for 10-15 mins) 


Conditioning

B. AMRAP 15 mins

100m Farmers Walk 50/35 (each hand) 

10 hang dumbbell Cleans (full squat)  

5 Renegade Rows with Push Up (push up before row)

300m Row 

C. Accessory 

Chest 

1. Dumbbell Chest Press

12-10-8-5-3

Increase weight each set 

2. Incline DB Chest Press 

4 x 10 

3. Dumbbell Chest Flys 

4 x 10