With 2x 2.5 or 5# plates (one in each hand):
10 Lateral Raises
10 Front Raises
10 Rotator Cuff
10 Strict Press
Strict Press (15 Minutes)
2 Rep Max
*Work up to your 2-rep max for the day within 5-7 sets! Don’t compromise your torso position to get the rep overhead. Don’t turn this into an incline bench press.
5 Rounds for Time:
3 Muscle Ups
50 Double Unders
25 Minute Time Cap
*If class is big then you can stagger the start by 2:00. Try to push the pace of the row a bit.
3 Muscle Ups -6 Pull Ups AND 6 Push Ups
50 Double Unders – 25 Double Unders – 100 Single Unders