June 30, 2021


Strength – Upper Push Focus
3×10 Dumbbell Single Arm Strict Press
3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)
3×10 Barbell Skull Crushers +
3×10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)
*Superset movements

Metcon (AMRAP – Reps)
8x (New set every 2 Minutes)
In 1:15
12/10 Calorie Row
Max Burpees Over The Rower

Score is total number of burpees.

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