Thursday

Strength

Part 1:

4 Rounds

Drop Set

10 DB Lateral Raise (Heavy)

10 DB Lateral Raise (Medium)

10-15 DB Lateral Raise (Light)

 No rest between sets

2 minute rest between rounds

Part 2

Superset

4 Rounds

DB Seated Shoulder Press 10-12

DB Seated Reverse Fly 10-12 Reps

No rest between sets

2 minute rest between rounds

Part 3

4 Rounds

DB or Barbell Upright Row 10-12 Reps

Plate Front Raise to FAILURE

No rest between sets

2 minute rest between rounds

Metcon

20 Minute AMRAP

(as many rounds and reps as possible in 20 minutes)

2 Wall Walks

12 Weighted Sit Ups

18 Front Rack Lunges

RX Men: 75#

RX Women: 55#