1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.


12:00 AMRAP of:

20 Shoulder to Overhead 65/45

20 Box Overs 24/20″

15 Shoulder to Overhead 75/55

20 Box Overs 24/20″

10 Shoulder to Overhead 85/65

20 Box Overs 24/20″

5 Shoulder to Overhead 95/75

20 Box Overs 24/20″


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.