October 3, 2017

TUESDAY!

STRENGTH: (15:00)
5×3 Push Press

Perform progressively loading
sets of 3-3-3-3-3 Push Press
(UB) for the time allotted. Note:
Your 5×3 does not include your
warm up sets. NO rebounding.
Form & technique are
key!

*Do not let empty BB’s drop
when de loading your bar! Clips
are required.

SCALE DOWN OPTION(S):
3 Rep Semi Heavy Push Press
focusing on form and technique. Do not MAX out!

Skill Work: Practice with a BB
Only or Light Weight. Perform
3-5+ reps (UB) resting between
each set.

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
400 M Run
15/12 Calorie Bike
50 Flutter Kicks

MET CON: 15:00 Clock!
Goal: Sub 13:30!

COMPETITOR: 4RFT!
(cone to cone) Handstand Walks x 2

12 Alt. BN Lunges #135/95

50 Dubs

RX: 4RFT!
12 Alt. BN Lunges #115/75
5 Burpees
10 Handstand Push Ups
40 Dubs

PERFORMANCE: 12:00 AMRAP!
8 Handstand Push Ups (8 assisted HSPU or 10 BB Push Press #95/65
(#75/45). DB PP is OK!

5 Burpees

10 Alt. BN Lunges (10 Alt. Suitcase Lunges #25/15)

30 Dubs (20 Dub-A or 90 Singles)