Thursday
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%
B.
Three sets for max reps/calories of:
60 seconds of Double Unders
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
B.
Three sets for max reps/calories of:
60 seconds of Single Unders
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds