Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Shoulder Press (2-3 reps)
Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+
–
Metcon
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps