Friday March 17th

Friday 3/17


Warm Up

3 Rounds
6 Cal Ski
6 Push Ups

:15 WOD
6 Rounds For Time
20 Ab Mat Sit Ups
8 Devils Press 50/35
10 Cal Ski

**if you havent done 120 sit ups in a while scale that number to 10-15

Time Cap: 20 Minutes
Devils Press: Decrease weight before reps. Devils Press should be done in 2-3 sets max.

:45 Bent Over Lateral Raises

4 X 10

While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back.

Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands.

 Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.

Standing Alternating DB Shoulder Press


From a standing position, raise a dumbbell in each hand to the shoulders.

Press overhead to full lockout.

Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead.