Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm up Shoulders v2 (No Measure)
2 minutes on bike/rower/ski
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Overhead Pull Aparts
10 Banded OHS
Shoulder Press (5RM then 4×5 @ 90%)
12 minutes to establish 5 rep max Shoulder press.
then 8 more minutes to complete 4×5 sets of 90% of the 5RM you just completed.
1.5 Deadlift (Build to a heavy single)
Perform half of a dead lift, pulling bar to just below the knee, return to ground, then perform a full dead-lift.