A. Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB
10 Burpees
C. Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
A. Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB
10 Burpees
C. Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
A. Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press and then… Take exactly 10 minutes to build to today’s heavy Push Press B. Four sets for max reps of: 30 seconds of Power Snatch @ 60% of 1-RM Snatch Rest 90 seconds Note the weight used and the reps achieved. C. Back Squat Set 1- 5 reps @ 70% Set 2- 3 reps @ 80% Set 3- 1 rep @ 85-90% Set 4- 10 reps @ 70% Set 5- 10 reps @ 70% Rest 2-3 minutes D. For time: 27 Thrusters (95/65 lbs) 12 Bar Muscle-Ups 21 Thrusters 9 Bar Muscle-Ups 15 Thrusters 6 Bar Muscle-Ups 9 Thrusters 3 Bar Muscle-Ups