Tuesday 1/17/17

A. Every minute, on the minute, for 8 minutes:

Strict Shoulder Press x 1 rep

*Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

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Rest 2min and on the 10min mark, perform,

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Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep

*Take this as your opportunity to build to a new 1-RM Strict Shoulder press

*If knees bend or heels come off floor the rep does not count!

 

B. Complete as many rounds and reps as possible in 4 minutes of:

10 Push Press (115/75 lbs)

10 Pull-Ups (chest to bar for anyone capable, volume can be scaled)

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Rest 4 minutes, and when the running clock reaches 8:00…

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Complete as many rounds and reps as possible in 4 minutes of:

10 Dips (goal is to pick a rep count that can be performed in 1-2 sets each time)

10 Burpees (goal is to go fast J )