THURSDAY!
STRENGTH: (12:00) Strict Press!
Take 90% of your 1 Rep MAX Strict Press and perform the following:
70%x3
80%x3
90%x3+(AMRAP)
Not optional! Drop back down 50% and do as many reps as possible until failure. Clips are required. De Load with care!
SCALE DOWN OPTION:
3 Rep MAX or Semi Heavy Strict Press or Push Press. Do not do the drop down work. Focus on form.
STRENGTH ALTERNATIVE:
10:00 AMRAP!
50 Russian Twists #25/15
25 Dubs, 18 Dub-A or 75 Singles
Parking Lot Run
MET CON(s): 16:00 Clock!
A) 7:00 AMRAP!
*GOAL: 4-5R+
E: 12 HSPU + 12 TTB
RX: 10 HSPU + 10 TTB
SCALED: 8 HSPU + 8 TTB (6 TTB-A or 12 Hanging Knee Raises.
2:00 REST!
B) 7:00 AMRAP!
*GOAL: 3-4R+
E: 20/17 Calorie Row + 10 OTR Burpees
RX: 18/15 Calorie Row + 8 OTR Burpees
SCALED: 15/12 Calories Bike
+ 10 Burpees