A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
C.
For time:
40/30 Calories of Assault Bike
30 Burpees
20 Strict Pull-Ups
Compare results to January 25, 2018.
Did yesterday’s 5k since it’s a quarterly standard. 23:56. Pretty flat course. Will try to accurately measure it this weekend with a measuring wheel.
A.
SP: 4@95lbs, 4@100, 4@100, 2@115
PP: 4@115lbs, 4@125, 3@135, 2@140
B. 5:25.
40cal Row (2:18)
30 burpee
20 strict pull ups (10/5/5)
Pedal to the floor should of started earlier in the row. I knew this one would be fast. But I was thinking more like 7 min at start. Push hard and fast!!
C
Every 2 min for 8 min max ring pull ups with 15lb vest. 7, 6, 6, 5.