Workout 11/06/20

STRENGTH:

10×3 Speed Shoulder Press

– @50% 1RM

– Red +150/ Org -150

– Rest 30” between sets 

CONDITIONING:

For Time: 

500 Double Unders

*Every 50 Double Unders Complete-

10 Hang Power Cleans 115/80

10 Pull Ups

POWER HOUR:

“Big Deez”

30 Rounds for Time

5 Air Squats

3 Bar Facing Burpees

1 Snatch (185/125 lb)

ACCESSORIES:

3×12-14 Dumbbell Incline Bench Press

3×12-14 Wide Grip Lat Pull Downs

3×12-14 Dual Dumbbell Chest Supported Incline Rows 

4×1’ Hollow Rocks

1×300 Band Pull A-parts

CARDIO:

For Time:

150 Cal Ski Erg

75 Toes To Bar

150 Cal Row

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