5.15.17 Strong Week 1 Day 2

WARM-UP

AMRAP x 10 MINUTES

(Flow)

50' Bottoms up KB Carry

(L/R)

5 / 5 Side Plank Rotations

10/Side of Half Kneeling

Band Protraction/Retraction

MAIN

3 SETS

10 Alt. Single Arm DB Bench

Press

(2121)*

-Rest as needed b/t sets-

*Athlete will start with the DBs pressed out and then alternate bring one down and keeping the other up

SECONDARY

NONE

ACCESSORY

3 SETS

3 - 5 Pull - ups (4111)

:30 Wall Facing Handstand Hold

-Rest 1:30 b/t sets

Justin Massey