Tuesday 12/5/17

Warm-Up
2 sets:
90/90 windmill x 10
Reverse Snow Angels x 10
Banded Straight arm Pull down x 10
Banded Single Arm Row x 10
+
Trap line smash with lacrosse ball

Workout
A1. Shoulder Press (1sec pause at top and bottom); 4-6 reps x 4 sets, rest 90sec
A2. Weighted Pull-Up; 4-6 reps x 4 sets, rest 90sec

B. Three rounds for time of:
500 Meter Row, 1000m Bike, 400m Run
20 Shoulder to Overhead (135/95)(95/65 lbs) or DB Shoulder to OH (50/35)(35/20)

C. 100 banded face pulls not for time

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