Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Push Up x 10
- SA KB Push Press x 5 + 5oft Carry (Left)
- SA Ring Row x 5 per @ 2011
- SA KB Push Press x 5 + 5oft Carry (Right)
Workout of the Day
A. Press – Test 1RM
For the Press, perform the following reps and percentages:
- Set 1 – 60% of possible 1RM x 3 reps
- Set 2 – 75% of possible 1RM x 2 reps
- Set 3 – 85% of possible 1RM x 1 rep
- Set 4 – 90-95% of possible 1RM x 1 rep
- Set 5 -Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
Rest 90 seconds to 2 minutes between sets.
B. Strict Pull Up (Pronated) x max unbroken reps
C. Weighted Pull Up (Pronated) – Find 1RM
D. Complete as many rounds and reps as possible in 8 minutes of:
- DB Hang C&J x 10 (5 per @ 50/35lbs)
- Burpee Over the DB x 8
- TTB x 6
