6 sets
AMRAP 3 minutes
40/32 Calorie Row
Max Distance Run
-rest 3 minutes between sets-
Scaled:
6 sets
AMRAP 3 minutes
30/24 Calorie Row
Max Distance Run
-rest 3 minutes between sets-
Push Jerk
3 Sets (1 set every minute on the minute)
3 Push Jerk
-Directly into-
3 Sets (1 set every minute on the minute)
2 Push Jerk
-Directly into-
4 Sets (1 set every minute on the minute)
1 Push Jerk
*Start around 60-65% and build to 80-90%
Accessory:
3 Sets
10 L-Seated Dumbbell Shoulder Press @6-6.5/10 RPE
5 Barbell Bent Over Row @8.5/10 RPE
*Rest 2-3 min between sets
3 sets
3 Sets
15-20 Single Arm “Throw and Catch” Bent Over DB Lateral Raises (each arm, focus on control as you toss and catch the dumbbell) @5/10 RPE
7 Weighted Inverted Rows (wear a weight vest or back pack. Feet up on box for more of a challenge)
*Rest 2-3 min between sets.
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