Strength – Shoulder Press (1×8)
Shoulder Press:
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.
Workout – Metcon (3 Rounds for reps)
FIRESIDE ROAST AND TOAST
3 sets
3:00 Amrap
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Ups (50s/35s)(24/20)
– rest 1:00 between sets –
TARGET SCORE
Target number of Reps each set: 12 + reps
Minimum number of reps before scaling: 8 reps
SCALED OPTION
3 sets
3:00 Amrap
100 Single Unders
20 Wall Ball Thrusters (14/10)
Max Single Dumbbell Step Ups (light) (20/16)
rest 1:00 between sets
Mobility – Warm-up (No Measure)
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
* if time permits