Odd Object Conditioning, Short-Mid Duration:

Benchmark WOD:
"Karen"
For Time, 150 wall ball shots

Barbell Strength Development Progressive Series- Week 2 of 2

Push Press – 3 sets of 10 across
OR
Bench Press- 3 sets of 10 across

Athlete chooses their press. Self-selected load. Sets of 10 should be a 9-10 on the difficulty scale. Go heavier than last week.

After-Hour Accessory Exercise

Gymnastics skill: Spend 10 minutes practicing rope climbs.

Posterior chain: 3 x 12 reverse hamstring curls OR hip extensions (GHD for either).