Skill test/warm-up: How many squats can you do in 2 minutes? Count em, cause this is scored
Mobility: Avoiding shoulder impingement in the bench press. Mobility geeks watch this (and hopefully you ALL are budding mobility geeks now) – http://www.youtube.com/watch?v=TZtQ1hP0zFY – in this video we are concerned with only the shoulder part
Strength: Bench press 5-5-5
“Faceplant lite”
For time – 10 reps down to 1, (20 min time cap) of:
- KB Swing (24/16k)
- Box jump (24/20”)
- Wall Ball (20/14lb)
Beginner’s options: Lighter KB, lower box, lighter ball, 15 minute time cap
Advanced: Use 2 pood/1.5 pood KB
