Buy In: 10 Reps with band- shoulder complex, pull aparts, no money. Dumbbell external rotations.
Bench Press: 5x3 Straight Sets (approximately 85-90%)
then for time:
Complete 100 Burpees.
(yes he did).
Buy In: Run the Southern Star loop. Mobilize.
Complete 5 sets of 5 reps of-
Dips (Ring/Bar/Bench) or Muscle Ups
Handstand Push Ups (sub Push Press)
This is not for time. Adjust the loading as needed. Work. Out.
Buy In: Tabata push ups. 10 reps Band shoulder complex, band pull aparts, band no money drill, 1 arm band shoulder press.
Thrusters:5 sets of 3 reps straight sets. If you cannot complete 5 sets at the same weight, record the lightest weight used.
Complete 21-15-9 reps of: