Strength:
Shoulder Press
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)
WOD:
Complete 3 Consecutive AMRAPS. The first is 4mins, 2nd 8mins and third 16mins of:
-20 calorie Row
-30 Wall Ball Shots
-20 Toes to Bar
-30 Box Jumps
-20 Swings
-30 Burpees
-20 Shoulder to Overhead
Rest 2.5mins after AMRAP 1 and 3 minutes after AMRAP 2
Results:
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