A: Strict Press
Work up to a heavy 3 RM
Then back off 10 %
4x4
B: 4x10 per leg
Back rack lunges
135/95
C: 30-20-10 of
Cals on the rower
DB Push press 50/35lbs
Push ups
A: Strict Press
Work up to a heavy 3 RM
Then back off 10 %
4x4
B: 4x10 per leg
Back rack lunges
135/95
C: 30-20-10 of
Cals on the rower
DB Push press 50/35lbs
Push ups
For time:
60/75-calorie row
21 shoulder-to-overheads 135/85
60/75-calorie row
15 shoulder-to-overheads 185/125
60/75-calorie row
9 shoulder-to-overheads 225/155