Warmup
Strict press
All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
Rest 1-3 Minutes Between All Sets.
For Time [15 Minute Cap]:
200% Max Unbroken Strict Handstand Push-ups
On the Minute [Starting @ 0:00]:
10 Alternating Single Leg Squats
Wod
For Time:
30 Double Dumbbell Thrusters @dumbell(50/35)'s
50/35 Calorie Echo Bike
150 Double Unders
DUMBBELL THRUSTERS
- Reduce Loading
- Reduce Reps
- Barbell Thrusters
50/35 CALORIE ECHO BIKE
- 50/35 Cal Assault Bike
- 50/35 Cal Air Run
- 50/35 Cal Ski
- 70/50 Cal Erg Bike or Row
- 600m Run
150 DOUBLE UNDERS
- Reduce Reps
- 3:00 Time Cap
- 225 Single Unders
- 150 Line Hops
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