September 1 Workout

Warmup

2 rounds:

Standing chest fly, 10 reps

Dumbbell external rotation, 8 reps/arm

V-cone jump plyometric drill, 2 reps

Strength

Bench press = 90 lbs

72.5% (should have been 94 lbs)

5 @ 90 lbs

5 @ 90 lbs

5 @ 90 lbs

6 @ 90 lbs

Fitness

For time = 17:09

10 Turkish get ups, alt arms @ 12 lbs

20 medball cleans @ 14 lbs

30 box jumps @ 24"

400m medball carry @ 14 lbs

30 box jumps @ 24"

20 medball cleans @ 14 lbs

10 Turkish get ups, alt arms @ 12 lbs