20250619 - “Tension & Transfer”

Training Session Focus: Overhead pressing and transverse core strength development.

Warm Up:
2 Rounds
10 Banded Face Pulls
5 Inch Worms to Push Up
20 Alt Shoulder Taps
10 Banded Paloff Press Holds (each side)

Work:
1: Barbell Strict Press - 4x5@mod effort
2: Seated DB Arnolds Press - 3x8
3: Side Plank Cable Row - 3x10/10
4: Landmine Rotations - 3x15
Superset x 4
Rotational Med Ball Slams - 6/6
Mountain Climbers - 20

METCON - 3 RFT: “Shoulder Tag”
15 DB Push Press (50/35)
30 Push Ups
15 Wall Balls (20/14)
10 Burpees
100m Run

Cool Down:
Overhead Wall Stretch - 1:00
Thread the Needle - :45s per side
Lying T-Spine Rotation - :30s
Box Breathing - 2:00