Warm Up: – AMRAC 8

10 kb swings

60 sec PVC stretching

10 inch worms

10 slow, strict pushups

Skills: – Coaching session…..

DL & SP focus

WOD: – 10-8-6-4-2


Shoulder Press

This should be performed heavy with rest between

movements. Lift as heavy as possible for the DL, then

rest at least 2 min before performing the SP. Then move

back to the DL for the next set.