Shoot for the moon. Even if you miss it you will land among the stars


Push Press- Every 2 Minutes x 2 Sets Minute 0: 50% x 5 Minute 2: 60% x 3 Every 3 Minutes x 5 Sets Minute 4: 70% x 3 Minute 7: 75% x 3 Mintues 10, 13, 16, 19: 80% x 3 (4 sets)


Time goal here is about 10-12 minutes. I want you to scale down to a place you can do each set in one to two sets. I want upper body density on this one. This is practice for some of the shoulder intensive work coming for the open in push/pull format.

Metcon (Time)

For Time: 27-24-21-18 Calorie Row Handstand Push-ups

Extra Work

A.1: Strict Pull-up (2x12; 20X2 Tempo)

rest 60 seconds

A.2: Bent Over Row (2x12; 20X2 Tempo)


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