3.1.18 Shoulder work

A. Group warm up B. Shoulder maintenance 20 minutesroll lats, pecs, traps, biceps, triceps then..5 rounds25m lateral bear crawl25m backwards bear crawl5 scap pull ups10 bottoms up presses *5 per arm C. 16 min EMOM2 rope climbs | 3 tempo ring rows @3:0:X:3 | 3 negative...

2.27.18 Thumper dumper

A. Group warm up B. Back squat – 20 minutes6×3 C. 3 – 3min AMRAPsrest 2 minutes between rounds#15 back squats 135/95 – from the ground5 burpees #210 back squats 115/8010 burpees #315 back squats 95/6515 burpees D. Cool down Source: Workout Of...

2.26.18 Open hangover

A. Group warm up B. Strength – TabataFront rack static holds*bar starts from ground, power clean to front rack position then hold. Focus on keeping rib cage down and abs tight. C. 12 min AMRAP3 SDLHP 75/453 Sit ups3 Push ups *add 3 reps per round D. Cool down...