UPPER BODY REPETITION WORK, A TABATA & SOME DELT/LAT WORK

A) Strength:

1) Every 2:00 x 5:
a. 5 Close Grip Bench Press adding weight each set
b. 10 1-Arm KB Rows each arm w/ 2s pause
*Use one KB weight for all sets

B) WOD:

Tabata (8 x 20s work/10s rest):

1) Push Press (Rx = 95/65, S = 75/55, 65/35, 55/25)
2) Sumo Deadlift High Pulls (Rx = 95/65, S = 75/55, 65/35, 55/25)
3) Hollow Rocks
4) Air Squats
5) KB Figure 8s (Rx = 53/35, 44/35, 35/26)

- Athletes will complete a full tabata of each movement (ie. 8 x 20s work/10s rest of Push Press). Once all sets are complete, move on to movement #2 the SDHP. There is no set rest b/t movements, just enough to transition and restart the clock.

*Score = Total reps of Push Press + SDHP

C) Delts + Lats:

Cuban Press 2.0 (3 x 8-10). Rest 30s.
drag shrug + external rotation + y press + 3-5s lowering (thumbs up)