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Training for Thursday, October 12th

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Warm Up
Group Circle then
3 Rounds
7 American KB Swings (light)
7 Jumping Ring Dips
7 Hanging Scap Pulldowns
1 Wall Walk with :05 Lockout Hold

Strength Work
0:00-7:00
Sets of 8 seated DB Strict Press, 1:00-1:30 rest between sets
7:00-15:00
Sets of 6 Standing Barbell Strict Press, about 1:30 rest between sets
*record heaviest barbell set on whiteboard

Workout of the Day
11:00 AMRAP
11 Ring Dips
11 Toes to Bar
11 Plate Ground to Overheads 45/25
*New members and those with any shoulder injuries can perform dips on boxes for a more stable movement

Cool Down
1:00 Lacrosse Ball Shoulder+Trap Smash on each side
1:00 Floor or Door Frame Chest Stretch on each side
Forearm Stretch