Strength
Shoulder Press (5-5-5 deload)
5 reps each @ 40%, 50%, 60%
Alternative: 3×5 @ 60-65% of last week’s set
SUPERSET: 10 Scap Pull-Ups + 10 Hollow/Arch Kip Swings (3 sets)
Conditioning Partner WOD
“Double DB Fran”
With a partner, for time (16′ CAP):
25-15-10-15-25 reps:
Pull-Ups (scale: Ring Rows)
DB/KB Thrusters
Rx Thrusters – 44#’s or up / 30#’s or up (KB or DBs)
Reps are total for the PAIR — divide as desired with one person working at a time. If you don’t make the time cap, record 16:00 as your time and # reps completed to comments
Cash-Out & Cool Down
3 Rounds:
1 min. Plank Hold – on hands or forearms (or switch throughout)
30 sec. Couch Stretch, R
30 sec. Couch Stretch, L