Monday
A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds
B.
In teams of two with one partner working at a time, perform three rounds each for time of:
500 Meter Row
20 Shoulder to Overhead (115/75 lbs)
Boom Lite
A.
Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds
B.
In teams of two with one partner working at a time, perform three rounds each for time of:
400/300 Meter Row
15 Dumbbell Push Presses
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