Tuesday
A.
Every three minutes, for 12 minutes (4 sets) of:
Strict Shoulder Press x 3 reps @ 88-92% of 1-RM
Immediately followed by…
Every two minutes, for 6 minutes (3 sets) of:
Push Press x Max Reps @ same weight as today’s Shoulder Presses
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Boom Lite
A.
Five sets of:
Strict Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 L-Seated DB Presses
Minute 2 – 15 Burpees
Minute 3 – 21 Sit-Ups
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
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