• Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

• Shoulder Press x 5 (Add 5# from last week)

Skill:

• 4 Strict Pull Up/8 Supine Row
• 8 Strict Handstand Push Ups/8 Seated DB Shoulder Press
• 16 Sit Up
• 32 Double Unders/50 Singles

B) For Time (3 Minute Cap)

• 40 Push Ups

*There is no rest between A and B.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Wendler Method Week 2

3 Sets: (Every 2 Minutes)

Shoulder Press

• Set 1 = 3 Reps @ 70%
• Set 2 = 3 Reps @ 80%
• Set 3 = Max Reps @ 90%

Skill:

• 4 Strict Muscle Ups/4 Strict Pull Up (C2B) + 8 Push Up
• 8 Strict Handstand Push Ups/8 DB seated Shoulder Press
• 16 Sit Up
• 32 Double Unders

B) For Time (3 Minute Cap)

• 50 Push Ups

*There is no rest between A and B.

• 1 Mile Run

• 1 Mile Run