Strength
a) 5 Push Press + 15-20 Sec OH Hold – 5 Sets @ 75%+
b) Face Pulls (pulley) – 4×10 (slow eccentric + pause)
c) Pallof Press – 3×10 (each side: anti rotation)
—Superset a/b/c every 4 minutes. Pull ribs down & keep core/butt tight on OH hold!
Conditioning
4 RFT
75 Double Unders
20 American KB Swings 70/53#
25/20 Cal Ski
WOD Notes: Goal is 15-18 minutes. DU sub = 35-40 DU, 100 singles, or 150ft versa. Use your hips & squeeze butt as you finish your swings.
Assistance
a) One Arm Z-Press – 4×8 (each arm – control eccentric)
b) Weighted Hollow Rocks – Tabata 10 Rounds
REMINDER: Rage apparel is due July 14th! Please fill out the forms if you’re interested. They were sent through email last week!