Strength
Shoulder Press for load:
- 1 rep
- 3 reps
- 3 reps
Notes
Today’s strength is shoulder press. You will build to a heavy single, taking as many sets as you need to find your max. After you find your max, you will take 15% off the and do 2 sets of 3 reps.
Make sure you keep your legs locked, glutes tight, and avoid arching your lower back as you press.
Conditioning
Every 2:00 for 8 rounds:
- 5 Burpees over Dumbbells
- 10 Dumbbell Push Press
- 5 Burpees over Dumbbells
- 10 Toes to Bar
1:30 time cap on each round
Notes
Today’s conditioning is 8 rounds of burpees, push press, and toes to bar. You will begin a new round every 2:00. Keep track of the time it takes to complete each round. Your score is the sum total time of all 8 rounds.
The burpees should be done quickly. Don’t let any set of 5 take longer than :20. Lower the number of reps if you cannot maintain that pace.
The push press should be at a light-moderate weight that allows you to complete 10 reps unbroken throughout the workout.
The toes to bar should be done in 1-2 quick sets. Substitute knee raises or sit ups as needed.