Friday, 10/19/2018

A. Strict Press
Add 5 pounds to your current 1RM, and calculate its 90%
5 @ 65% of 90%
5 @ 75%
Max Reps @85% (Must be at least 6)
*Single-Arm Overhead Walking Lunge x 20 steps (10/arm) after each Strict Press Set
B. For time of:
800 Meter Run
80 Sit-Ups
30 Overhead Squats (65/95)
15 Handstand Push-Ups
Ninja:
For time:
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold
10 Jumping Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
10 Jumping Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Jumping Pull-Ups
Bonus:
Every minute, on the minute, for 10 minutes (5 sets) of:
Interval 1 – V-Up x 15 reps
Interval 2 – Elbow Plank x 60 seconds