Weightlifting
Every three minutes, for 12 minutes (4 sets)
Shoulder Press ( 3 reps @ 88-92% of 1-RM)
Every two minutes, for 6 minutes (3 sets)
Push Press x Max Reps @ same weight as today’s Shoulder Presses
Metcon
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.