Strength:
Shoulder Press
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)
Wod:
Filthy Fifty
50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders
Results:
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