FriYay!
Warm Up
3 Rounds not for time
10 Light Shoulder Presses
10 Goat Baggers
45 Seconds of Jump Rope Practice
A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps
Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps
Boom Lite
Same as above.
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