Monday April 22 "Press 3+"

Warm Up

Dynamic Warm-up

Skill

Shoulder Press

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups (3-5)

Metcon

AMRAP 10

4 min Max Calories Rowed

3 min Max Wall Balls

2 min Max Burpees 

1 min Max SDHP (95/65)