A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%
RX
Three rounds for time of:
400m run
15 Toes to Bar
15 Shoulder to Overhead 50/35 Kg
Time cap 15:00
SCALED
Three rounds for time of:
300m run
15 Knee To Chest
15 Shoulder to Overhead 40/25 Kg
Time cap 15:00
BASIC
Three rounds for time of:
200m run
15 Sit Ups
15 Shoulder to Overhead 30/20 Kg
Time cap 15:00
