Wedneday
A.
Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 12 Chest-to-Bar Pull-Ups
Minute 2 – 9 Strict Handstand Push-Ups
Minute 3 – 6 Ring Muscle-Ups or 6 Burpee Box Jump-Overs (24″/20″)
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Boom Lite:
A.
Five sets of:
Strict Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 6 Supinated-Grip Ring Rows @ 2111
Minute 2 – 9 L-Seated DB Presses
Minute 3 – 12 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
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