Strength & Conditioning workout for 1/3/20

Strength: Overhead

EMOTM x 5 Mins

:20 HS Hold

*Can be facing away or towards the wall…

*Sub Ring Plank Hold

Rest 3:00

EMOTM x 5 Mins

7 Seated DB Shoulder Press AHAP

Conditioning:

Teams of 3…

Within 20 Minutes…

180 Wallballs

With Remaining Time:

Establish a 1RM Bench Press for each teammate

Comp: 30/20

Fitness: 20/14

GPP: 14/10

Health: 10/6

*Coaches note… all wallballs will be performed on the back wall … Bench Press goes down across the front of the rig