Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Workout: Push Press
5 x 3 (5 sets of 3 reps “across,” the same weight for all sets)
Superset: Dumbbell Split Squats (deficit lunges)
5 x 5 (5 sets of 5 reps “across,” the same weight for all sets)
Deficit lunges. Step up on to a 45lb bumper plate for lunges this week. Lunge up onto plate and back to full recovery (feet together)
Metabolic Conditioning Workout:
6 minute AMRAP
8 dumbbell burpee clusters (A: 30lbs, I*: 20lbs, N: 15lbs)
60′ bear crawl (30′ out, 30′ back)