A. Every 90 seconds for 12-minutes (8 sets):
Strict Overhead Press x 3-4 reps
(complete all sets with between 80-90% of your 1-RM)
Followed by…
One set of:
Strict Overhead Press x 10 reps @ 70+% of 1-RM
B. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 2 reps
The goal is to establish today’s “heavy” lift.
C. In pairs, partitioning reps however you like, complete the following for time, of:
100 Cals of Rowing
90 Wall Balls (30/20 lbs to 10')
80 Cals of Rowing
70 Alternating Dumbbell Snatch (55/35 lbs)
60 Cals of Rowing
50 Toes to Bar
40 Cals of Rowing
30 Handstand Push-ups
20 Cals of Rowing
10 Bar Muscle-ups
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