Friday, July 5th 2019


A) 4 rounds for quality:
5 single arm db strict press +5 single arm db push press/side
10 alternating db bench press tempo 2020 (5/side)
3 depth jumps + 3 broad jumps
*On db bench press start with both arms locked out with a pair of dbs. Keeping one arm locked out, lower the other arm with a 2 second down and 2 second up tempo. Once that arm locks out, start lowering the other arm. Alternate till you get 10 reps
B) 21-15-9
squat cleans (95/65lb)-pullups-3x double unders
*so 63-45-27 double unders