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Components

Warm Up 4

Shoulder Press

Metcon

The Cell Gym 01.26.17

Warm-up

Warm Up 4

2-3 Rounds NFT of:

15 Calories row, ski erg, assault bike

10 shoulder taps

10 Push-ups

3+3 thread the needle mobility (palm down)

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Wendler

Shoulder Press (5@40% of 1RTM)

Shoulder Press

Shoulder Press (5@50% of 1RTM)

Shoulder Press

Shoulder Press (5@60% of 1RTM)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds)

10 Min EMOM
6 Thruster 95/65

Rest 3 Min

Metcon (Calories)

8 Rounds
30 sec cal row
30 sec rest

*score will be total calories for all rounds

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