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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