Movement Prep:

  • 2 x 10 Y’s
  • 2 x 10 Push-ups (emphasis on locking lats back and down throughout movement)

Strength:

NEW Q’s:

  • A1. Shoulder Press 3 x 5 sets across (same weight) - rest 45 sec
  • A2. Dead Hang Pull-ups, 5 x 6-8 – rest 3 mins

VETERAN Q’s:

  • A1. Shoulder Press 3 x 6-8 @ approx 70-80% – rest 45 sec
  • A2. Dead Hang Pull-ups 5 x 4-6 – rest 3 mins (add weight if able)

Complete shoulder press, rest 45sec, then complete pull-ups. When leading up to shoulder press WARM-UP sets, take 1.5-2 mins rest after pull-ups. When leading up to WORK sets take 3mins between pull-ups and press.

Metcon:

5 Rounds for Time:

  • 60 sec Max Rep Burpees
  • 60 sec Rest

*These are all out effort!  No pacing...just GO!

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