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A. Find your 1 rep max strict press (also called shoulder press).

B. Push jerk – 3×3 at the same weight as A.

C. For time:

Row 500 m

3 rounds of:

10 pistols per side (substitute weighted lunges if needed)

15 push-ups (scale up to all clapping push-ups, or some clapping push-ups, e.g. 5 clapping, 10 regular)

20 knees-to-elbows

Then: Row 500 m. (i.e. Row only once at the beginning, and once at the end of the workout.)