A1. Seated DB Shoulder Press - 8-10 reps x 5 sets @31×1, rest 90-120 seconds
A2. Box Jump - 3-5 reps (unbroken tempo) x 5 sets, rest 90-120 seconds
Notes: Increase height per set if you reach 5 reps. No pause on box or on floor.
B. 20, 16, 12, 8, 4 rep rounds for time:
Clap Push up
SDLHP - 95#/65#
Coach’s notes: Post loads for sets in A1, height for sets in A2 and time to complete B to comments.
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