Burpee Challenge:
44/57
Warm up:
Coach’s choice + 13 wall balls
C.- EMOM for 8 minutes:
1 Strict Shoulder Press (Pair up with someone using same weights)
Loads per set (by %): 55 65 70 75 80 85 90 95
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
1 Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
at 30 past the hour
AMRAP in 2 minutes of:
6 Push Presses (95/135)
12 Ring Dips
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.
at 53 past the hour
EMOM for 6 minutes:
Minute 1 – 8-10 Ring Rows
Minute 2 – 45 Second Plank Hold
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