Wednesday 03/30/2022

SKILL / / Capacity Builder

EMOM 15 (5 Rounds)

Min 1) :10-:30 sec of Handstand Hold / or / HS Walk practice / HS progressions

Min 2) Bar Muscle Up / or / Chest to bar practice

Min 3) 50ft DB Walking Lunge (DB’s in front rack, or held at sides, or held overhead!) *And you choose your own weight!

STRENGTH (Performed after Skill)

(5 min to build to 65% of 1RM / / 15 min to complete all 9 sets!)

Shoulder Press

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%