12.29.2021
5:30, 6:30, 9:30am , 4:30 weight lifting & 5:30pm

Warm-up
3xs
200M (you choose – but if its the bike erg, 400 M)
50 ft bear crawl, 50 ft samson
red band – 10 pull aparts, 10 shoulder press each side
Shoulder Press (5@75%, 3@85%, max @ 95%)
Metcon (AMRAP – Rounds and Reps)
20 min amrap
6 DB Shoulder to overhead – using 2 DB
10 Single DB Push Up- alternating
14 dB Snatch – alternating
35/20 (rx+ 50/35)

Accessory Work
weight lifting 4:30pm
3xs:
12 jumping pull ups with slow eccentric – straight into 2 wall walks
8 rounds – 30 seconds on 30 seconds off – V Ups
Bench Press (establish 1RM)
Sumo Deadlift (5×3 80+ %)