Chris

STR (5/6/18)

WARM UP

3 rounds

3 x 5 second mini band scap iso holds

5 pull ups or one 10 second iso hold (chin over bar)

10 cat camels

10 deadbugs

STR

5 x 3 push press (keep adding weight so that your last set if the heaviest)

Then

5 sets (30-45 seconds rest between sets)

15 med ball slams 6-15 kg

10 dynamic push ups off plate

Then

FINISHER

3 rounds for time

25 x KBS (16kg/24kg)

15 x (each arm) single arm DB/KB push press 

8 x knee to feet or 15 squat jumps