6:00am, 6:00pm, 7:00pm
strength:
deloading shoulder press
3 @ 70% of 1rm for 3:00
4@ 60% of 1rm for 3:00
7 @ 50% of 1rm for 2:00
WOD:
20 dumbbell thrusters
10 toes to bar
400m run
3 rounds
rest
Cool down:
tabata planks
6:00am, 6:00pm, 7:00pm
strength:
deloading shoulder press
3 @ 70% of 1rm for 3:00
4@ 60% of 1rm for 3:00
7 @ 50% of 1rm for 2:00
WOD:
20 dumbbell thrusters
10 toes to bar
400m run
3 rounds
rest
Cool down:
tabata planks