– RX –
On a 17:00 clock:
For time:
1,600-m run
In the time remaining:
Find a 3-rep-max shoulder press
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
On a 17:00 clock:
For time:
800-m run
In the time remaining:
Find a 3-rep-max shoulder press
– MASTERS 55+ –
Same as Rx’d
Post-workout strength
Every 2:30 x 3 sets:
:30 max-rep DB bench presses
– Use a challenging load for :30 seconds of continuous movement.
2 sets:
:30 door way pec stretch/side
:30 standing calf stretech/side
Tues- bike/ Box jump/ rope climb
Wed- Heavy front squats
Thurs- Cardio/ Gymnastics chipper
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