Tuesday: Part 1 Novice: Push Press 3x5 sets across. Rest 3mins Intermediate: Push Press 4x3 @ 90% 3RM or 85% 1RM, rest 3mins
Part 2 Establish max # strict chin-ups, then use 50% of the reps for each set of the workout. Establish max # strict dips, the use 50% of the reps for each set of the workout.
Then, 6 Rounds: 50% max chins unbroken, or best effort 50% max dips unbroken, or best effort rest 60sec For example, if your max is 10 chins, your sets may end up looking something like this: 5,5,4,4,4,3 Record these numbers in your training journal.
Part 3 Pick your Poison 3 Rounds: - 1 min AMRAP burpees - Rest 30 seconds OR 3 Rounds: - 1 min AMRAP double unders - 30 sec AMRAP burpees
Optional After Party: Lat and Chest Stretching: 2mins/stretch/side