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.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
Rest 2-3 minutes between sets.
Followed by…
Three sets of:
Pause Deadlifts x 8 reps @ 60%
Rest 2-3 minutes between sets.
Pause for 2-3 seconds at the knee, then continue to pull to lockout.
C.
Every minute, on the minute, for 16 minutes:
Odd minutes: 15-18/10-12 Calorie Row
Even Minutes: 13-15/10-12 Calorie Assault Bike
When the running clock reaches 20:00…
D.
Every minute, on the minute, for 6 minutes:
10 Thrusters (95/65 lbs)
10 Toes-to-Bar
E.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs