Friday
A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
Suggested loading per set (by %): 55, 60, 65, 70, 73, 76, 78, 80
B.
Against a 2-minute running clock…
20/15 Calories of Rowing
Max Reps of Strict Handstand Push-Ups in remaining time
Rest 2 minutes, and repeat for a total of five (5) sets.
Boom Lite
A.
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds
B.
Against a 2-minute running clock…
20/15 Calories of Rowing
Max Reps of Strict Handstand Push-Ups or L-Seated Dumbbell Presses in remaining time
Rest 2 minutes, and repeat for a total of five (5) sets.
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