Strength Cycle Week 12 Day 2

Dynamic warmup (10 min)

Strength

Front Squat (pause + normal rep) - work up to a heavy 3x1+2 (1 pause + 2 normal reps)

Push Press - work up to a heavy 5x5

Seated Military Press - work up to 5x3; moderate weight

Lateral Raise - 3x10; light

Front Raise - 3x10; light

Weighted GHD Sit-up - 5x20; 25# vest; use a 25# plate if no vest.

MetCon

Farmers Carry(45 # each hand) + Push Ups + Flutter Kicks - 10 min AMRAP; 100ft FC + 10 PU + 10 2-count FK

Static stretch (10-20 min)


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