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Components

Shoulder Press

Metcon

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Workout

**Heavy Singles Week**

Warm-up

Deadlift Warmup (No Measure)

2 Rounds:
20 Banded Lateral Steps
15 Banded Glute Bridges
10 Alternating Toe Touches
10 Cossack Squats
5 Empty Barbell Good Mornings
10 Empty Bar Alt. Step Back Lunges

8 Minute Cap then gathering at the TV for the WOD Breakdown.

Strength

Shoulder Press ((25 Minutes) 5 x 1 @ the same load )

Over 13 Minutes, build to 95+% of your 1 RM. Then, Complete 5 x 1 at the same load.

Metcon

Metcon (Time)

For Time:
100 Seated Arnolds Presses (20-25lbs x2)

*Every break complete 7 Strict Pull-ups + 3 Strict Knees to Elbows

Want to see some of these movements in action? Check out our .