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A. 4 sets of the following complex: 3 push presses + 2 push jerks + 2 split jerks. Aim for 75-80% of your max push press.

B. “Death by 10 m” – Essentially this is an increasing ladder of shuttle run lengths. In minute 1, you do 1 length. In minute 2, you do 2 lengths, and so on, until you can no longer complete the required number of reps in that minute. Your score is the last round you completed, plus the number of lengths in your final minute.

If you have knee/leg issues with running, we will do a similar thing on the rower, but with an increasing number of calories each minute.

Compare to Sept 18 2014.