5 Rounds:
DB Shoulder Press x10
K2E x10
Double Under x50
Row x60 seconds – Max Rep
Rest 3 Minutes
Happy Birthday Ella!
A silent ninja, who is kind and clever. You have grown up in the walls of the gym and we have had the honour of watching become the person you are today. You are a great friend to all who know you and bring smiles to everyone around you. Thank you for being the light that you are.
In 15 Minutes:
Shoulder Press x2
-Build to challenging double
—
In 20 Minutes:
Shoulder Press (back off sets)
2-2-2-2
In between sets do:
Wall Angle Hold x10 seconds
Heel Tap + Ankle Pop x10 seconds each
—
O.T.M for 8 Minutes:
Minute #1: Walk Angle Hold + One Step x3-10
Minute #2: Double Under x30 seconds
Shoulder Press
1-1-1-1-1 @ 80-90%
—
Bent Row x8-12/side
DB Pull Over x10-20
Rest As Needed
Shoulder Press
3-3-3-3 @ 70-80%
–
Bent Row x8-12/side
DB Pull Over x10-20
Rest As Needed
Shoulder Press
5-5-5 @ 65%-75%
–
Renegade Row x8-12/side
Pull Over x10-20
Rest As Needed
Shoulder Press
2-3-5-10
–
After Each Set Do:
Renegade Row (2) + K2E x5-7
Deadbug Pull Over x8-12alt
Rest As Needed
Shoulder Press
2-3-5-10
–
After Each Set Do:
Renegade Row (2) + K2E x5-7
Deadbug Pull Over x8-12alt
Rest As Needed
Shoulder Press
2-3-5-10
–
After Each Set Do:
Renegade Row (2) + K2E x5-7
Deadbug Pull Over x8-12alt
Rest As Needed
AMRAP 25 Minutes:
Shoulder Press x1 (heavy single)
Bent Row x10/side
Split Squat x8-12/side
Staggered Deadlift x8-12/side
Rest As Needed
5 Rounds:
Shoulder Press x10
V-Up x20
Push Up x15