Friday 16.3.18

3 sets

A1. AMRAP seated strict press @ 70-80% 1RM

*if you get less than 4 reps go down in weight and if you hit more than 10 reps go up in weight

Rest 30 seconds

A2. AMRAP Dumbbell push press @ moderate weight

*if you hit less than 4 reps go down in weight; if you hit more than 10 reps go up in weight

Rest 30 seconds

A3. AMRAP push ups

Rest 2 minutes between sets

AMRAP 20

50 cal AB

50 cal row

50 shoulder to overhead @ 42.5/30kg

50 box jump-overs @ 24/20”

50 pull ups

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