Off Season: Day 21

A.) Warm-up: 

2 Rounds, not for time of:

200m Row
15 GHDSU
15 Banded Good Mornings
10 Wall Slides
10 Push-ups
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS 
10 Band Pull Aparts

B.) Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

and then…

Take exactly 10 minutes to build to today’s heavy Push Press

C.) Two sets for time(s):

Run 400 Meters

95/65 lb Shoulder to Overhead x 25 reps

Rest 3 minutes

D.) Back Squat @ 30X0 (Rest exactly 2 minutes between sets.)

*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%