Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
1 x 1
Stimulus/Focus: Spend 10 minutes finding your heavy single for the day.
Shoulder Press
3 x ME Unbroken Reps
Round 1: 80%
Round 2: 70%
Round 3: 60%
Stimulus/Focus: Download your bar to the prescribed weight of your heavy single. Every 3 minutes complete one max set of unbroken shoulder press reps. Repeat for a total of 3 rounds. You will have a rep count for each round.
WOD: 4 RFT (25 Minute Cap)
500/450 Meter Row
30 Air Squats
20 Toes to Bar
10 Burpees to Target
Stimulus/Focus: Find a steady pace and keep moving. Push on the row. Complete the squats unbroken. Try to do big sets of work on the toes to bar and take quick breaks when needed. Don’t stop on the burpees.
Cool Down: 3 Rounds
15 GHD Extensions
100 Meter Run