Workout 05/14/21

Strength: 

Banded shoulder press

@55%1RM 

Red +150 org -150

30” rest between sets

Conditioning:

20’ AMRAP

5 burpees

10 cal row

15 pull-ups

Accessories:

3×12 narrow grip bench press

3×10 KB crush grip skull crusher

3×5 strict deficit handstand push ups

4X1’ bench position Earthquake bar static hold

5×25 MB Russian twist

Power hour:

8 Rounds

8 Deadlifts (96/65)

8 Squat Cleans (95/65)

8 Push Presses (95/65)

8 Back Rack Lunges (95/65, each leg)

Run 200 meters

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